The first thing I do at any destination is find a health food shop. I’ve always had a thing for them. When I was 19, I lived in a studio apartment in the East Village on 3rd & 1st. I would meander into the health food store a few blocks north and spend countless hours in there reading labels and discovering ingredients I had never heard of. If I was sick, I stopped there before the pharmacy. This is a true testament to paying attention to what interests you. This was five years before I had the epiphany of my life’s purpose of helping people feel good in their body, and before going to nutrition school. This was ~2008: pre-goop, pre-MindBodyGreen, and pre-Instagram. All the nutrition info I was consuming was from trips to the health food store and afternoons at the bookstore because I couldn’t afford to buy all the books I wanted to devour.

This hobby / habit eventually became a major part of my career. When I was on GUTS World Tour, we traveled to 27/28 countries in 15 months (I lost count), sometimes many cities in each country, and the first thing I did when arriving in each city was find the best organic health food shop. Outside of the States, local and seasonal are naturally built into living, so much of my menu planning was done on-the-spot when I arrived at the market and saw what was available.

I had a Rider of kitchen staples for every city that allowed me to create meals with the seasonal produce I found. The cornerstone ingredients to all my recipes: Extra Virgin Olive Oil, garlic powder, maple syrup, and a handful of others. On every list, every time. This is how my Rider Series was born. (Busy Client Rider, Nervous System Regulation Rider, Sustainable & Effortless Rider)

When traveling for leisure, I do the same thing. When dining out for every meal, I start to feel really disconnected from my body, so keeping nutrient dense options makes me feel taken care of and reduces decision fatigue about where and when I’m dining next. Additionally, I love efficiency (Virgo!), so oftentimes when I’m exploring during the day, I find that sitting down for restaurant meals slows down my flow. I’d much rather keep items in my hotel mini fridge and throw a bar and banana in my bag for later.

Here’s your list for when space is low or you just want the basics that require almost no cleanup. Starting with the most simple…

Hotel Mini Fridge

Don’t be afraid to move items out of the minibar should you need to. If you grew up with a parent who always told you not to touch the items in there (me), you can relay this Substack to them too. If the hotel has sensors on the items, just put them back before checkout and tell the front desk you didn’t consume any of them.

If you want to take this a step further, you can request your own mini fridge from your hotel. Depending on the hotel, they may or may not have this. Some may charge, some may not, depending on your reasoning.

Protein: dried meats like jerky, prosciutto, biltong, salami. Deli meats like turkey, chicken, roast beef, or ham. I always travel with protein powder and either add it to yogurt, or add to water for protein water!

Yogurt: look for Greek or Icelandic to get the most protein. If you’re in a place that has 0% fat or low-fat, I’d recommend it here as it’s highly likely you’re dining out often and not fully in control of the ingredients. Restaurants use oils for flavor and texture to make the food amazing, but it’s not always in line with weight-balancing goals, so I always recommend pulling back where possible when you have control.

Fruit: apples, bananas, oranges… things you can pack in your bag as a snack later. If you know you’ll snack on some in your hotel room, purchase pre-cut items like watermelon (a favorite of mine because its makeup is mostly water, so you can eat a ton of volume if you’re a volume eater like I am), berries, peaches, etc.

Something crunchy: to me, this is the epitome of hotel living. I love the act of grabbing something crunch in a hotel room. I like to grab raw almonds (unsalted, unsweetened) so they’re not hyper-palatable and make it hard to overdo it. I also genuinely love the milky taste and texture of raw almonds and they pair really well with blueberries and other fruits. I often eat them together, and even add the dried-meats to them too. A raw almond and a blueberry wrapped in dried meat is delicious! Of course, you can grab chips, popcorn, crackers, etc!

Additional items: hummus or dips, baby carrots, cucumbers, dark chocolate, hard-boiled eggs, cottage cheese, cheeses (sliced if you don’t have cutlery), if you can find them, and of course, leftovers from your adventures!

Airbnb, Apartments, Homes (Stove + Fridge Access)

This is where you can expand a bit and build actual soul wellness meals without making things complicated (think: protein, fiber, fat at every meal).

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I put together a nutrition rider for you that requires almost no cooking. It’s the most seamless way to fuel yourself with your goals in mind before your leave for your summer holiday.

Every meal is built around protein, fiber, and fats, with starches strategically placed around weight training.

PROTEIN

• Eggs

• Turkey or chicken burgers

• Rotisserie chicken

• Turkey slices (for roll-ups)

• Greek yogurt

• Cottage cheese

Frozen

I keep frozen fish from Seatopia on hand so there's always a high-quality protein option available.

• Salmon

• Branzino

• Shrimp

FIBER // VEGETABLES

• Broccoli

• Asparagus

• Brussels sprouts

• Lettuce and leafy greens

  Chef Tip: Once you open your greens, place a paper towel in the container to absorb moisture and extend freshness.

STARCHES WHEN WEIGHT TRAINING

• Baby potatoes

• White rice

CONDIMENTS

A good condiment goes a long way when you're trying to keep meals simple.

• Dijon mustard

• Marinara sauce

• Unsweetened BBQ Sauce

SNACKS

• Turkey roll-ups with lettuce and Dijon

• Greek yogurt

• Cottage cheese

• Protein powder (added to yogurt, smoothies, or recipes)

• Protein water

SWEET TOOTH

Keeping fruit in the house makes it easier to satisfy a sweet craving while still supporting your goals.

• Fruit

• Olipop

Easy Dinner

• Kelp noodles

• Marinara sauce

• Shrimp

• Broccoli

THE FORMULA

Protein + Fiber + Fat

Pre-holiday nutrition is really straight forward. I hate to break it to you, but the “boring” things help move the needle. Depending on where you’re at in your journey, integrating some of these 1-2 times a day can help you get to where you want to be. Perhaps you pack your lunch for work a few more days a week, or have some friends over to nosh on a big salad and pulled rotisserie chicken with sliced watermelon for dessert. Having smart staples on hand will carry you through the week and help you feel energized, nourished, and ready to thrive on your trip.

Bon voyage! x

If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you!

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As a wellness chef for high-performing musicians and actors, one of the most asked questions I get is:

“How do I actually eat more protein?”

I really like efficiency, and I say this all the time: eat smarter not less.

I have a client who integrated a couple of these tips last week, and a week later she called me a “wizard”.

I like to feel full, satiated, strong, and grounded when I eat and these hacks help. We’re all busy, and we need the right fuel and approach to support us.

Here are five protein shortcuts I’m loving right now.

1. High-Protein Dairy

This one can be a little polarizing, but cottage cheese, farmer’s cheese, kefir, and Greek yogurt are some of the easiest ways to boost protein without much effort.

They’re versatile, affordable, and work for breakfast, snacks, or post-workout meals.

2. An Actual Protein Bar

A quick rule of thumb: look for roughly a 10% protein-to-calorie ratio.

I’m currently loving Promix Strawberry. Here’s their plant protein version.

I especially like these on training days because they provide both protein and carbohydrates to support recovery and replenish glycogen post-workout.

These are great protein bars as well.

3. Add Protein Powder to What You’re Already Eating

One of the easiest upgrades is adding protein powder into foods you’re already consuming like the aforementioned high-protein dairy. Protein water with a little flax seed is a favorite - protein & hydration? Yes please. Of course, there’s always smoothies.

• Made Of Unflavored (code: SHAUNA for 10% off).

• Ballerina Farm Vanilla. Single serving packs here.

• Sarah Wragge Malted if you’re sensitive to dairy.

• Naked Nutrition has an array of products with great value.

4. Protein Fortified

Three Wishes Cereal recently released a granola that includes protein.

I love products like this because they help build protein into foods you’re already reaching for. My clients love swaps like this because they get to keep their favorite snacks around by upgrading them into the nutrient-dense version.

Bonus protein points if you pair it with high-protein dairy & protein powder.

5. Keep Portable Protein in Your Bag

Travel days, long meetings, errands, busy afternoons is where preparation wins.

One thing I tell my clients is to never wing it. I almost always keep a portable protein option in my bag.

Meat sticks are one of my favorites because they’re easy to carry, shelf-stable, and don’t take up much room.

Love these and these.

Nutrition works when it meets you where you’re at. These shortcuts do just that. They don’t require any cooking, only a little strategy that makes protein more accessible throughout the day.

I love that you’re here. Thank you! Restacks and shares go a long way. Join us on Instagram & TikTok. Until next time x

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If you’re enjoying Soul Wellness, don’t be shy. I love hearing from you! A share and a re-stack go a long way.

I’m shifting to a more social version of me. The weather is warm, and I’m thawing.

The past few months have been more inward-focused. I’ve been deep in work, nesting, traveling, and taking time to go through my clothes and shed versions of me that I no longer relate to. Winter clothes went to storage, bags donated to St. Mary’s, and I had my first closet sale at PF Candle Co in Brooklyn last month.

To put my nesting to use, and to be the hostess that I know I want to be (Martha Stewart meets Padma Lakshmi), I offered to host Mother’s Day for my family. There were seven of us, and it took about three days of prep to pull it off smoothly.

Below you’ll find a step-by-step guide organized by days to host your next gathering. The idea is to do a little each day so you’re not stressed.

Slow & Steady

Hosting becomes a completely different experience when you stop trying to do everything the day of. Part of hosting is setting the tone with your own energy. If you’re stressed, it feels like a chore. If you’re relaxed and organized, it feels like the most generous, creative, and loving version of yourself comes to life — your guests can feel that.

Day 1 (two days until hosting)

Menu Planning

Start dreaming up the flavors and dishes you want to serve and write down each dish. From there, you’ll elaborate on the flavors and what’s inside each one.

For framework, I typically do one starch (rice or potato), a green vegetable, and a salad — one protein and three sides. This creates enough texture and flavor variation that people leave feeling satiated and taken care of.

Apps are usually pre-made dips like Ithica Hummus, their Lemon Dill and Jalapeño Lime are the best. Cured meats, cheeses, and crackers like Simple Mills and Ella’s Flats. You don’t have to go crazy here. If you have the time and genuinely enjoy the effort, you can make your own dip, but it’s really not necessary. As long as there are items out for guests to nibble on along with beverages, you’re doing enough.

On this day, purchase items that don’t need to be super fresh — non-perishables, onions, potatoes, seasonings, fresh herbs (be sure to put herbs in a water-filled glass in your refrigerator). In NYC and walking cities, I get all of these delivered. For the items in the upcoming days, I like to choose them myself.

*Chef’s notes: you’ll want to be cognizant of the space you have available in your kitchen. If you have a small stovetop, it’s not a great idea to create a menu that calls for boiling, searing, and sautéing all at once. Be thoughtful about how you can use the appliances you have available and ways to break up the timing. More on this below!

Day 2 (one day to hosting)

Clean, organize, purchase the rest of the items, start your prep!

I knew having the oven on for a long period of time while seven people were in my NYC one-bedroom was not the move. So I put smash potatoes on the menu as they keep well when made ahead of time. I boiled the potatoes on this day and left them in a colander overnight to ensure all the excess water was drained and my potatoes would crisp in the oven the next day.

I also purchased the remaining items on my list. Eataly has great salmon, so I headed up to 23rd street to choose the piece myself. Sometimes when I host, I’ll do one large piece of salmon, but for this menu, I wanted individual cut pieces so I could sear the tops of them. You can ask the fishmonger to cut them for you. I ask for ~5oz pieces.

When it comes to figuring out quantities for protein, I typically figure ~5oz per person plus a little more. When I had a meal delivery service for the cast of a show in Los Angeles, I equated 5 oz for females, and 7 oz for men. In this case, I had the gentleman behind the counter cut me three extra pieces of salmon.

I’d say one of the only rules to hosting is to not run out of food. It’s okay if you have more than enough — you can send your guests home with leftovers, and/or reap the benefits of hosting and enjoying your own leftovers for days! Whatever you do, do not let your guests leave hungry.

On the eve of hosting, set your kitchen, hosting area, and home up as much as possible before you go to bed. The day will go fast tomorrow, it always does.

Day 3 (Host day!)

Finishing touches and organization.

If you want to be stress free and calm today, having a run of show will save you. When working with clients, or hosting, I spend time in the morning writing the day down. It allows me to go through each item, figure out what needs to be done, and finalize all decision making. I find that the most important part of this process is the visualization. Don’t underestimate how much visualizing yourself and your steps makes you and the day successful.

Run of show includes what needs to be done and the timing of each task. This gives you something to fall back on when the day gets going and the time starts creeping up on you, because it always does, and you’re not stuck making decisions. Your list becomes your boss.

Guests were arriving at 3p, so at 11a, I smashed my boiled baby potatoes, seasoned them, and put them in the oven. I removed them with 10 minutes left with the plan to pop them back in the oven before serving.

I prepped and seared the salmon, placed it in a baking dish with herbs, extra virgin olive oil, and melted butter, then placed it in the refrigerator covered. This baking dish got placed in the oven alongside the potatoes for 10 minutes to finish the cooking on the inside. Searing fish while guests are in the space is not a good idea, so if you’re planning to serve fish this way, definitely do this searing step ahead of time.

Broccoli was my vegetable side and I kept it simple by blanching it. This allowed me to use my stovetop while the potatoes and salmon were in the oven. Ten minutes to get the water going and blanch the broccoli. Are you sensing a theme yet?

Around 1p, I started cleaning and cutting the carrots and cucumber for hors d’oeuvres. I set out the serving platter, crackers, and set up where they were going to live for guest arrival. Around 2:30p I plated the dips.

When guests arrived I was still working on some things. Mostly the salad and dessert. Since my kitchen and living room are basically one (nyc living), I was able to engage while getting the lettuce and salad dressing ready. If I had a space where the kitchen was removed from the living room, I would have done this earlier or the day before.

I kept dessert simple with Alec’s Ice Cream and fresh fruit that I prepared after dinner. I used Hu Kitchen chocolate chips to create a chocolate sauce that only required melting on low. Easy for me, and still fun for the guests.

The Day After

As far as nutrition goes, the following day was entirely comprised of leftovers. I made a soup with the remaining vegetables and salmon for dinner, finished the remaining salad while the soup was cooking, added the remaining pineapple and chocolate to cottage cheese as an afternoon snack, and added eggs to the smashed potatoes and broccoli after my workout.

There’s something deeply satisfying about the day after. The flowers are still out, the refrigerator is full, and the home carries evidence of new memories, a sense of accomplishment, and people being cared for.

Hosting, much like wellness, feels significantly better when you stop trying to do everything all at once.

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I’m so happy you’re here <3

I always find ways to make destinations soul wellness by integrating its six pillars, but I was not expecting it to be so easy in Negril.

The original plan was to enjoy 5 days of sunshine for my friend Juliana’s birthday. I went expecting sun and celebrations. Little did I know I was going to connect with myself in a meaningful way and return with levity, new ideas, inspiration, and clarity.

I now realize, it’s not because I did more by filling my schedule with ~wellness things~, but because I did less with more intention. Something I, the first born child, and double virgo is still learning.

Here’s my tried and true way to feel good while traveling, and what I’d share with you if you were my client.

MEAL STRUCTURE ON VACATION

I genuinely love eating soul wellness plates because it makes me feel good, and I genuinely love eating dessert and trying local foods because they also make me feel good. The latter is something I’ve learned to give myself permission to do and I wholehearted believe it’s part of living well.

My nutrition goals during the day are to maintain energy and steady blood sugar levels. This allows me to see and do all the things with a clear mind and happy mood. To achieve this, my recommended framework for dining on vacation is always a minimum of one soul wellness meal a day, I typically do two: breakfast and lunch. Dinners are where I indulge.

Snacks to pack: Simple Mills crackers for the flight, multiple jerky sticks to keep in my purse for longer exploration days, electrolytes, and my new favorite, GoodVice.

GoodVice fiber & protein packs: I found them to regulate my blood sugar and thus my cravings, it reduced mindless snack urges due to its satiating qualities (protein & fiber), and aided in wonderful morning bowel movements which is tough on trips for many of us.

Meals of protein, fiber, and fat are always the through-line to feeling good in your body, but true soul wellness is so much more.

ACTIVITIES THAT BROUGHT ME JOY

Most days from 2p-6p were downtime moments. Let’s call this the daytime lull. The rooms at Skylark purposely don’t have TVs and I think it’s wonderful. Bring bored is important. It lets your brain take you to new places - new thoughts, ideas, and clarity, and as a result, it elevates mood. I found myself organizing and fully unpacking during these moments, taking light naps, and letting my brain explore wherever it wanted to go. Note: if you want to recharge this way, you’ll have to make the conscious choice to not subsidize your boredom with your phone.

On my first daytime lull, I decided to take a walk on the beach. To my delight, I found a juice shop and gym right on the sand! My grandma always says, water goes to water.

Exploring health food stores in new places is one of my favorite things to do; it allows me to understand where the wellness culture is at, and what’s important to its locale. It paints a lot of insight for me.

Our birthday girl planned a boat day and I used this day to put my phone away. I only used my cameras and was present with the group and soaked in the day. Highly recommend designating time for a digital detox on every trip.

On the last day, we checked into Rockhouse, Skylark’s sister property. The property is nestled in rocks on the ocean. It’s gorgeous and very serene. I swam in the ocean as much as I could here. The body *loves* swimming. Low impact, strength building, and wonderful for the cardiovascular system. I intentionally tread and switch my strokes to work different muscle groups. This can also be filed under boredom / alone time / moment.

Two additional highlights to my time at Rockhouse was the Sunday ✨special✨ sound bath, followed by a private tour of Rockhouse’s organic garden.

TRAVEL, ARRIVAL, SETTLING IN

My travel style, like my life, is fuss free. I like efficiency and ease. If I can, I’ll pay more to achieve it. Montego Bay Airport made this very attainable.

Many of Jamaica’s airports have a Meet & Greet service called Mobay at an affordable rate. It allowed us to bypass customs chaos with an assigned greeter.

Once at Montego Bay Airport, the ride to Negril is ~two hours, or there’s a small 15 minute flight. Should you decide to do this, factor in an addition ~45 mins with security, manual bag inspection, and take off and landing. It’s still better than stop-and-go traffic for two hours in a car. And the views from the sky are beautiful and incredibly peaceful.

Our first small flight when we arrived in Jamaica was cancelled due to bad weather. The number one thing I’ve learned in all of my travels is to expect a change of plans almost daily, and never let it affect your mood. It’s not worth it. Things change and that’s that.

After arriving at our first hotel, Skylark, we were exhausted so we used the rest of the day to indulge in doing nothing except ordering room service and watching Marty Supreme. The next day: spa.

I highly recommend a spa experience in your first 24 hours of travel. It’s become a non-negotiable for me. It’s the fastest way I get my body and brain to register I’m on a trip. It really helps the body and brain acclimate faster, and the nervous and lymphatic systems love it. Look for a massage, lymphatic, or even a local foot spa.

FUNCTIONAL CLOSET & SELF EXPRESSION

My outfits always reflect how I want to feel and that's typically relaxed, unfussy, a little undone, yet still put together. The pieces change depending on where I’m traveling, but I’m always creating this feeling only with different items.

When traveling, I usually wake up and leave my room almost immediately to get coffee. I love the quiet energy of a hotel as people slowly start their day.

I use this time to catch up on work and bask in my alone time, so what I wear needs to be comfortable, easy, but still something I feel good in around strangers.

Shoes here never require laces. Flip flops work in beach settings, but otherwise I default to ballet flats or slides.

Unpacking is new for me. On tour, I was never in one place long enough to justify it, so I didn’t see the point.

But on my last few personal trips, I’ve realized how much it regulates me. It makes getting dressed easier, and I have so much more fun with the process. I often come up with some of my best outfits and it gives the insight that we can often do more with less.

Life-long goal: bring this energy home.

Daytime: Mostly easy pieces with at least one personality piece.

Evenings: Still with the beach in mind yet slightly edgier.

Unexpected MVPs: Cou Cou Intimates black skirt and red mini shorts. I wore them so much, I ordered more of their pieces while on the trip.

I put everything I packed and wore on this trip in one place (with similar pieces included). Link to all.

Travel is one of the easiest places to feel good. It removes the noise of everyday life and strips things down to what’s important. Build your days and your decision making around how you want to feel. Nourish in a way that supports you, move your body, spend time outside, and choose experiences that add value to your life (sometimes many times that’s putting your phone away).

Then take your insights home and let your travels to shape you.

Thank you to Skylark and Rockhouse for taking such good care of us. Laura shared her resort wear list in her Substack, Magasin.

Bon voyage x

If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you!

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Soul 7 is a weekly roundup of thoughtful discoveries for modern well-being. Always filtered through Soul Wellness Method pillars of nutrition, movement, alone time, self expression, inner voice, and community.

Here’s this week’s Soul 7!

LOVE WELLNESS Quick Melt Strips

Love Wellness launched these melt strips this week and they’re worth noting. There’s an assortment of focuses: bloat, sleep, energy, UTI support, and more. Think of them like a tea, except instead of brewing a cup, the strip dissolves sublingually so you absorb the benefits of the ingredients without needing water.

Laser Hair Removal

One of the best beauty investments I’ve made. It might look like a high-maintenance treatment at first glance, but in reality it saves an enormous amount of time, money, and brain space long-term. I shared more about what to expect, and the experience at large in this post. There’s a 15% off code here at SEV Laser (over 70 locations in the US!)

Beginner-Friendly Mouth Tape

I love mouth tape. It’s a polarizing topic when it comes to efficacy, but I personally wake up feeling much more rested. I like this brand especially if you're starting out as it doesn’t cover the entire mouth, so it feels less constricting than some of the full-coverage versions. And you can still sip water with a straw if needed!

Porselli x Alex Mill Ballet Flat!

I stopped by the Alex Mill showroom this week to see their newest collection. It’s always a joy to see all of their colors together. Talk about dopamine boost! They also launched ballet flats, and as a dancer, ballet flats have always been part of my self-expression DNA. Apparently the Porselli’s are like walking on a cloud.

ORA Method

A high-end acupuncture spot that also carries a thoughtful selection of snacks and wellness goodies like tea blends, red light gua sha (genius), and crystals for travel. I haven’t tried any of their treatments yet, but it’s worth toping by to pick up a beverage and a snack if you’re in the area (NoHo).

Pique Tea

I’ve been using Pique Tea since the early days of my practice nearly ten years ago. They use high end ingredients and their packets make tea drinking easy at home or on-the-go. For matcha lovers, they have a really high-quality one that fits easily into your bag making it easy to have matcha anywhere your heart desires.

Gotan NYC

Gotan Breakfast is a dish I’ve been talking about for years. I can’t get enough of it. It’s a really well balanced dish with incredible flavors. Eggs, potatoes, the creamiest labneh with za’atar and olive oil, a tomato chutney, and fresh cucumber and tomato salad. You can recreate this at home with contrasting textures and lots of herbs.

If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you!

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I like my life to be fuss-free.

From cooking, fashion, my beauty routine, and even my living environment - I’m not interested in anything overly complicated. I like to feel put together, but I don’t want to spend a lot of time getting there.

Effortless, not fussy.

Which is why I find laser hair removal one of the best beauty treatments.

There’s something quite annoying about the mental math of hair removal. Deciding when you need to shave or wax based on your social calendar. Are you wearing a skirt tomorrow? Going to the beach this weekend? Did you just get invited on a date?

In the grand scheme of life, it’s trivial, but it’s real! It takes up more mental space than it should.

Every time I finish a laser appointment, I think the same thing: this is one of the best treatments I’ve ever done. It creates simplicity. One less thing to manage, think about, or plan around.

And despite its reputation, laser hair removal isn’t actually a “high-maintenance” beauty treatment.

It’s the opposite.

Waxing definitely adds up over time and lacks a permanent solution. SEV mapped it out in the chart below:

The appointments themselves are quick and the discomfort is minimal. I’ve actually been going to Sev Laser since moving back to New York in 2024. I initially started treating my Brazilian and upper lip, and recently committed to doing my full body again.

I’ve done laser in the past, and even a few sessions made a significant difference in how often I needed to shave. But this time I decided to take it to the final level and really commit to finishing the process.

My sessions at SEV Laser take about ~35 minutes, and I’d rate the pain a 2 out of 10. I find it more annoying than painful. Their laser uses a cryo-tip that cools the skin while it works, so it mostly feels like quick rubber-band snaps along with cold air.

On my last visit, I also tried a laser facial, which stimulates collagen and helps calm inflammation in the skin. They say it typically takes about four sessions to see full results, but I’m already seeing calmness in my skin with a noticeable glow. I’m excited to see how it evolves over the next few sessions.

One thing that’s important with laser hair removal is going somewhere reputable. I go to SEV because the treatments are performed by professionals who will tell you no when something shouldn’t be treated. For example, I have lighter, finer hair on my upper arms, and they won’t treat that area because of the risk of hypopigmentation.

They start each appointment with a series of questions confirming you haven’t had recent sun exposure and that you’re not on any medications that could affect your treatment or skin.

Lastly, winter is the time to start this treatment.

Even though I’m careful about sun exposure, my skin will naturally tan once the days start getting longer and warmer. Laser works best when your skin is closer to its natural tone, which makes the colder months the most effective and safest time to begin.

You can do treatments during warmer months, but most providers will ask you to schedule appointments at least two weeks after sun exposure.

For me, that seems a bit more effortful, so I'm getting it started now.

To go deeper on timing, skin health, and what you can realistically expect from laser hair removal, I spoke with SEV Laser’s Aesthetic Lead, Eunice Louis-Jacques, RN.

1. Why does winter offer optimal conditions to begin laser treatment?

   1. Winter provides the ideal conditions for laser hair removal, both for safety and effectiveness. With a lower UV index, the skin stays closer to its natural tone, reducing the risk of sensitivity or pigmentation issues. Less sun exposure also allows the skin to recover more comfortably between sessions. In contrast, heat, sweat, and strong sun during warmer months can increase post-treatment sensitivity and may even delay appointments if the skin becomes tanned. Because laser hair removal requires multiple sessions for optimal results, starting in winter gives clients the perfect runway to achieve smooth, long-lasting results well before summer. Simply put: Starting in the winter is smart strategic timing!

2. How does laser compare to waxing in terms of irritation and long-term skin health?

   1. I love explaining this aspect of laser hair removal to clients coming from the waxing life. Laser is also generally less irritating than waxing, particularly over time. Waxing removes hair by pulling it from the root, which can traumatize the surrounding skin. Repeated waxing every few weeks often leads to ingrown hairs, folliculitis, hyperpigmentation, and chronic inflammation. Laser, in contrast, targets the hair follicle beneath the skin without ripping or pulling the surface, leaving the surrounding skin intact and calmer. Mild redness may occur temporarily, but repeated trauma is avoided. Over time, as hair density decreases, the skin experiences fewer ingrown hairs and less overall irritation.

   2. When it comes to long-term skin health, the difference is even more significant. Waxing is a maintenance cycle: hair grows back, and the skin undergoes repeated inflammation indefinitely. Laser, however, progressively reduces hair growth with each session. Many clients notice improved skin tone, fewer dark marks, smoother texture, and less irritation overall. In this case, laser hair removal can be both a hair-reduction treatment and a skin-improvement strategy…something I especially love highlighting for clients who are used to the waxing routine.

3. What is a realistic timeline for clients to be smooth by summer?

   1. For those aiming to be smooth by summer, winter is the perfect starting point. Laser treatments are typically spaced 4–6 weeks apart in the beginning, with most clients needing 6–8 sessions for optimal reduction. Because hair grows in cycles, each session targets a different group of follicles. Clients who start in November or December can achieve significant reduction by late spring, while those starting in January or February may see noticeable thinning and slower regrowth by summer. It’s important to understand that laser is cumulative: hair shedding occurs after each treatment, and results build gradually.

   2. Winter is not an “off-season” for laser... it’s preparation season. Starting treatment during colder months positions you for smoother, lower-maintenance skin when it matters most. Think of it this way. Put in the work during winter. Enjoy and play in the summer!

   ---

If you’re like me and prefer an effortless approach to your life and want one less thing to think about before wearing a skirt, heading on a date, or going to the beach, laser really is a treatment that quietly pays you back over time.

If you’re considering getting started, winter truly is the easiest time to begin.

And if you do decide to book at SEV Laser, they’ve generously offered a code for readers. They have over 70 locations in the United States! Code SHAUNA15 can be applied to any package <3

If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you!

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Soul 7 is a weekly roundup of thoughtful discoveries enhancing modern well-being. Always filtered through Soul Wellness Method pillars of nutrition, movement, alone time, self expression, inner voice, and community, these are simple discoveries that meaningfully elevate everyday life.

Here’s this week’s Soul 7!

1. Functional Ice Cream (Nutrition + Self Expression)

Ninja CREAMI for ice cream alllll year round. Blend with protein, creatine, adaptogens, or whatever your heart desires. It does require freezing the night before, so it takes a little planning ahead, but all good things are worth the wait.

2. Dirty Dishes Be Gone (Nutrition, Community, Alone Time)

Dirty Labs enzyme liquid dish soap is remarkably effective. I can’t get over it. Pair it with their wooden scraper for fast, scratch-free cleanup. It’s brilliant and oh-so-simple. I use scent-free.

3. An Actual Protein Bar (Nutrition)

Built Bar is one I’m enjoying right now after recently sharing what actually constitutes a true protein bar (find out here).

4. Second-Hand Online Thrifting (Community, Self Expression)

Vinted has officially arrived in the States and they’re offering sellers zero fees. I’ve really become a lover of second-hand shopping since being on the GUTS World Tour. Visiting vintage and second-hand stores around the world became a hobby of mine during any small windows of downtime I had. I treasure the pieces I found / that found me during those months.

5. Jewelry as Self Expression (Self Expression)

Heaven Mayhem launched rings this week. We love self expression here at Soul Wellness Method and jewelry is a fun way to express!

6. Clean Beauty Staple (Alone Time, Inner Voice, Self Expression)

Merit Beauty’s blush in Beverly Hills is one of my most consistently used makeup staples, and one of my favorite clean beauty brands.

7. Functional Movement Anywhere (Movement, Alone time, Community)

Pvolve P.band is one of my favorite at-home movement tools. It’s simple, powerful, and functional just like P.VOLVE. Plus it travels extremely well.
Code: SHAUNA20 for 20% off through February 28.

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I love that you’re here. Thank you. See you next week x

Nervous system regulation starts with being honest with yourself about the choices and habits that are slowly chipping away at the joy in your soul.

Below you’ll find a three ways to anchor your nervous system without the dogma we often see in the wellness world. Simple, science backed supportive practices to help keep you feel like yourself in your full, thriving life.

1. Creatine for Cognitive + Cellular Support

(yes, really).

Creatine is really a longevity hack, it just got misbranded. Here’s why:

• Supports cognitive stamina and mental output when you’re low on sleep. Data nerds, click here.

• Emerging benefits for mood regulation and mental fatigue.

• Plays a role in cellular energy which matters for stamina, cognitive function, and longevity far beyond the gym.

It’s time to lean into it for brain and longevity support.

I use True Creatine+ by Ancient + Brave.
*I always travel with the single serve sticks because jetlag.

2. Regulatory Movement

NEAT: Non-Exercise Activity Thermogenesis

This is all the energy your body burns through everyday movement from walking, standing, carrying, fidgeting, living.

• Walking, standing on the subway, taking the stairs, doing your chores with vigor.

• Approaching movement as cumulative, not performative (this is a mindset and it helps tremendously with your output).

Long story short: when you treat all movement as meaningful, it actually becomes meaningful. NEAT supports metabolic health, mood, and nervous system regulation without adding stress. It’s a fun way to keep yourself engaged in all movement when you start to realize that every little bit matters.

3. Slow, Quiet Mornings

Your first 30 minutes are for you.

Most of us start the day in panic for no reason. And how you start the day sets the tone for your nervous system, your focus, and your soul.

• No phone, email, or social media for the first 30 minutes. Everyone can wait. We are not at the disposal of others (sometimes we are especially if you work in service or are deep in a project, but typically 30 minutes is doable)

• Keep your phone out of the bedroom. The bedroom is for sleep and sex.

• Use a gentle alarm clock like to wake gently (no more jarring iPhone alarm - who wants to wake up like that? Not your nervous system).

• Lean into ancient practices like a cold, deeply dark room with minimal sound. And the more modern practice of mouth taping if you’re so inclined. Linked everything here for you.

• Get sunlight in your eyes upon waking. This sets your circadian rhythm and tells your internal clock it’s morning. This will help with your sleep too, which improves, you guessed it, nervous system regulation. Head outside sans sunglasses if you can, or open your blinds and let the light in.

This tip is powerful because you can actually start to observe how how less reactive and proactive you become. It puts you back in the drivers seat.

Mornings are for you. The world can wait. Your nervous system and mood will thank you for for it.

True nervous system regulation happens when we’re honest with our needs in the in between moments of our thriving, full lives. We often let our disregulation go too far which results in burnout. Take the time for yourself to do what you need to do to return to your baseline.

If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you <3

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As a wellness chef for high-performing musicians and actors, this lineup brings together French, sustainable, and female-founded brands that hit the mark for effortless wellness.

I’m all about efficiency and effortlessness for myself and the people I support. With busy schedules, my strategy is always to put thoughtful intention in upfront so everything that follows feels fuss-free and easy.

Thrilled to share this Rider with you! Each brand reflects the kind of thoughtful design, clean formulation, and a je ne saie quoi that I look for that fit within our Soul Wellness Pillars.

ALONE TIME

1. Caudalie Vinoperfect

I’ve been using Vinoperfect for 5+ years. This is *the* product that gives you an immediate glow. It’s instant and incredible.

Caudalie products are always free from parabens, phthalates, mineral oils, silicones, and microplastics. Vinoperfect is one of my all time favorites, and it’s safe for sensitive skin, and pregnancy and breastfeeding. Effortless!

NUTRITION

2. Maison Methodologie

Protein cookies. Say.no.more.

This bakery uses heritage flour, grass fed whey and butter to achieve easier-to-digest cookies with 14g-16g of protein depending on the flavor you choose. The packaging is chic making for a perfect gift to bring to the host of a party or send to a loved one. Everything about it is effortless.

MOVEMENT

3. Mia Goods The Totem

This is easily one of the cooler things I discovered on the internet this year. I’m already already strategizing how to get it home from my next Paris trip.

A compact movement kit with everything you need for your at-home setup. Chic, sculptural, meant to be displayed, and certainly effortless.

SELF EXPRESSION

4. CouCou Intimates

CouCou makes functional, classic, and pretty intimates made from Certified Organic Cotton that’s compostable and free from synthetics, toxins, and harmful hormone-disrupting chemicals.

There’s something about wearing pure fabrics that feels really high-vibe. For the home, or out and about. I’ve been eyeing this dress to wear out with heels.

Effortless.

5. Alfie Paris

I visited their showroom this summer and wanted everything. Alfie is a ’90s inspired brand using deadstock fabrics from luxury houses. Their pieces stand on their own making them effortless. I own two of their skirts… I think this jacket in the photo is next!

This new series is where I’ll share the menu items I loved, and the restaurants, cafés, and hotels that are worth visiting. I hope they inspire you to create at home, or visit irl.

In the weeks ahead, I’ll be recapping my travels as a personal chef and nutritionist on tour with a pop star. The very special life experience took us to 27 countries in 15 months, and I’m thrilled to finally start sharing those stories (and meals) with you, so bear with me as I organize it all.

*comments and questions are open for everyone, and paid subscribers will have access to Q&A monthly

I dream of these za’atar carrots at Frenchette in Tribeca. Roasted perfectly and served over cool labneh. I often sit at the bar with a book and order these with their fish soup. Perfect soul wellness alone time night out.

Madhufalla is truly an IYKYK spot. You’d walk right by it while doing your SoHo/Nolita shopping. With the rise of beautiful health food stores and cafes all over, Madhufalla is a time capsule of what health food stores were like long before wellness was the industry it is today.

I build my own soul wellness Glow Smoothie (the og Team Soul Wellness know!) The formula: protein, fiber, fat. Modify to your taste.

GLOW SMOOTHIE

• Blueberries

• Flax seed or fiber powder

• Vanilla Whey protein

• Unsweetened almond milk

• Spinach

• Add on options: bee pollen, chlorella, spirulina

I’ve been ravenous since returning from Capri and Paris last week. My hunger hormones insulin, leptin, and ghrelin are all out of wack from the never-ending glucose from the trip, time changes, and non-REM sleep from all the wine and late night indulgent meals. Instead of fighting the cravings (because we will rarely win them, especially mentally) I lean in. The key is to make sure your snacks are filling. The best option of course is protein, but when that’s not cutting it, sweet, salty, and munchie are my go-to. In this case, focus on fiber.

Here we have Lesser Evil Popcorn (made with coconut oil and Himalayan Sea Salt) with melted chocolate chips — use a high quality version, or low sugar like Lakanto or Lily’s.

I love this recently opened cafe PARK at KIMS in Little Italy. It’s a breath of fresh air from the busy streets. I haven’t tried their food yet, but expect Korean and Nepali-inspired snacks. The vibe makes me feel like I’m back on tour in Asia, stepping out of the venue in between preparing meals. The space makes your body exhale, and this color blue makes my nervous system calm.

If you want a well balanced, delicious, quick meal, Rigor Hill’s Chicken Bowl is it. Plus it’s one of my favorite corners to people watch.

The entire menu and restaurant is a treat. The food is solid and the vibe is the definitions of homey. There aren’t many places that give cozy and relaxed in the city, so the 20 minute commute from downtown is worth it. Share everything. The Escarole Salad was standout for me, as was the Duck.

Make dinner for your friends. It’s an act that’s as giving as it is self-fulfilling. It feels *so* good to be of service. I made turkey meatloaf with roasted spaghetti squash, and we all had leftovers for a week. This meal helped get my hunger hormones back on track this week with the mega dose of protein and high fiber. I’ll share the recipe soon!

Very few do thoughtful the way Caudalie does. They had me in for a facial at their SoHo flagship boutique that left my skin hydrated the most it’s been in years. They had these Laduree Vanilla Macarons waiting for me when I arrived -*thoughtful*.

I highly recommend booking yourself a facial at their flagship boutique as a moment for yourself. I feel so good about myself and state of my skin after my treatment. I had the Cru Facial.

I also love knowing Laduree offers this the next time I need to bring a gift for a host!

I’m pretty adamant that pumpkin spice season should not begin before Halloween. Don’t come for me. I made a batch of my high-protein pancakes and added greek yogurt on top for even more protein, and sprinkled a bit of pumpkin spice on top. Hot take: if I had to choose cinnamon or pumpkin spice, cinnamon would win every time. But if you love PS, here’s an easy way to get your dose in the morning without a sugar-filled latte.

I can’t sing bone broth’s praises enough. This ancient food is one that has stood the test of time, along with fermented foods. I believe New York has a long way to go when it comes to quick, healthy foods that fit the lifestyle here, so places like Springbone that serve bone broth on-the-fly have my heart. A large cup keeps me energized and satiated as I run around the city. And my gut, nervous system, and skin love me for it.

I’m so happy you’re here! If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you.

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When I travel, I really lean in, so when I returned home from Paris and Capri last week, I needed an immediate feel-good reset. Enter: soul wellness meals.

My methodology teaches: protein, fiber, and fat at every meal to ensure blood sugar balancing and satiation after every meals. Our approach allows for meals to support energy, hormones, skin, mood, and your thriving life.

I woke up in my own bed after a 21 hour travel day and had nothing but eggs in my refrigerator, frozen broccoli sitting in my freezer, and a cabinet of dried herbs and spices. I had no choice but to keep this frittata *extremely* simple. Here’s the recipe along with other flavor combos that I’ve made for clients, and are delicious and just as easy.

This keeps well for five days. Enjoy it throughout your week!

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GATHER

• Vegetables of choice

• 8-12 eggs

• Extra Virgin Olive Oil

• Herbs

• Mineral salt

• Garlic powder always :)

• Oven safe pan

• Bowl for mixing

CREATE

1. Pre-heat your oven to 350 degrees.

2. Heat the oven-safe pan, add olive oil.

3. Sauté vegetables in a pan until the they’re cooked through and tender, about 5 minutes.

4. While the vegetables are cooking, crack the eggs into a large bowl, season with salt and a dash of garlic powder, whisk.

5. Lower the heat and add your egg mixture careful not to mix around too much to avoid scrambling the eggs.

6. Place the plan in your oven for 10-15 minutes. Check after 10 minutes. The eggs should not be wet.

7. When removing, be extremely careful. To avoid burning your hand after removing it out of the oven, keep a bowl or oven mitt on the handle of the pan to signal to your brain it’s still hot. Trust me.

8. Enjoy!

Recipe note: when in doubt, 1/4 cup of vegetables for each egg.

NOTABLE FLAVOR AND VEGETABLE COMBOS

• Using onions as a base for your frittata really takes it up to restaurant-level flavors. It adds time (about 10 mins) but it’s really worth it for deeper flavor.

• Add spinach (fresh or frozen) to any of these to bulk up the nutrients without affecting flavor.

• Asparagus, goat cheese, english peas, dill.

• Cherry tomatoes, basil, Parmesan.

• Bell peppers, zucchini, cilantro *I like bell peppers cut into thin ribbons for this.

• If you ever have left over potatoes - add them. They add such a grounding element to a frittata.

• You really can’t go wrong! Use what your have and don’t overlook the vegetables you have in your freezer!

• Remember, garlic powder in all of these :)

Here’s a step by step video.

Since February of 2020, I’ve moved five times. LA, NY, Miami, LA, NY, then joined a world tour with my musician client for ~15 months.

I always joke (but it’s true) that my schedule isn’t really my own. Since I started my business 10 years ago, I’ve learned that life has its own way of unveiling your path.

I don’t believe in helicopter-parenting my life or business. Instead, I stay open to opportunities and choose the ones that feel right and align with my bigger vision. *spoiler — when I started Soul Wellness Method, I never had cooking in my greater vision.

My non-helicopter parenting approach has carried me to incredible places. It’s allowed me to work with and learn from the best in their fields. It’s given me insights and access to experiences my brain hadn’t even dreamed up (and I dream big). This approach has been quite a gift.

That said, the one things that’s been missing is the opportunity to nest and settle in at home. My virgo heart really needs it.

This month, I’ll be making efforts at home like framing art, finishing my apartment interior with the talented Jack Manes, and getting organized with products and items that I love and add value to my life. Fall brings new energy, it’s truly like the start of a new year to me, and I know I’m not alone in this.

It means the world to me that you’re here. Please tell me what post(s) you want to see next. In the meantime, here’s your guide for your at-home soul wellness nesting season.

NUTRITION, KITCHEN, HOME

1. Create your at-home rider.

   In artist/entertainment world, a rider is a list of specific needs or requests that are to be provided by the venue, hotel, dressing room etc. The rider is the same every time. Start creating yours for your kitchen. Mine allows me to nourish at home without fuss or much thought. This is pretty much what I live on at home unless I have the time to cook something more in depth.

   Extra Virgin Olive Oil

   Mineral salt

   Greek yogurt or cottage cheese

   Pastured eggs

   Broccoli or above ground veggie of choice

   Salmon or chicken breast to cook in <15 minutes (can be frozen)

   Siete tortillas

   Simple Mills Almond Flour Crackers

   Dark Chocolate

   Smart Sweets

   Lentil pasta

   Protein powder

   Ground flax seeds

   Frozen berries

   Frozen peas, cauliflower rice, broccoli for adding to dishes like eggs, pasta, sauces etc.

   Grass-fed butter like Kerrygold or French butter.

   Non perishable & frozen proteins for post travel, or if you didn’t grocery shop — canned wild salmon, canned chicken, frozen turkey, beef, or veggie burgers.

2. Kitchen equipment to make your life easy

   Air Fryer (not necessary but it will speed things up).

   Reusable storage bags.

   Produce bags so you don’t feel guilty using plastic at the grocery store like I do.

   A pan you can put in the oven.

   Cutting board that isn’t bulky.

   Other things I use

3. Cleaning supplies but make it chic

   Preston Lane Soaps: affordable, gorgeous scents, not an eye sore on the counter.

   For when you need a bit more heavy-duty, Koala Eco is great.

   Get a cabinet shelf for under your sink for organization.

   Kitchen towels for the counter that make you happy. These are also great.

4. Things at home that make my life better

   Hatch alarm clock, wind town routine, and noise machine

   Jolie water filter for your shower

   DedCool Room Spray & Dryer Sheet. Best scents. I love Milk.

   Plates and serving items that make you happy.

   Mouth Tape for sound sleep.

   Ghia over ice or reach for a can. I’m not a drinker at home so I reach for this.

   Red light gadgets & more

MOVEMENT

Since we’re focusing on at-home forms of movement, this is a fun one (I’m nerdy and find this fun).

NEAT Non-Exercise Activity Thermogenesis refers to the calories burned from everyday movements that aren’t formal exercise like walking around, cleaning, errands, or hauling groceries. Research from Cleveland Clinic and Harvard shows that these everyday movements can burn 120–200+ calories an hour. This adds up meaningfully over time. The secret is intention. Move with purpose.

My favorite at-home streaming platforms: Pvolve and Pyro.

And few things are better than dancing while getting ready 🕺🏻

SELF EXPRESSION

Fashion, beauty, decorating your home, sex, self pleasure, art, dancing, music. The list goes on. Think of it as your soul’s way of playing. When you lean into it, it can be deeply healing.

When it comes to fashion and beauty, I treat them as exercises in creativity and self-trust. I follow my instincts with what I buy and how I want to be known in the world.

At home, get organized in your closet, your beauty cabinet, and create an environment that reflects who you are. I’ve been framing art (Blick NYC is having major sales this month) and working with Jack Manes to help be my gut-checker and lend her expertise in my apartment. I struggle with interior because it hard to imagine the whole picture without seeing it all together. Surround yourself with colors you love, art that makes you feel something, and get yourself some fresh flowers.

True self expression makes for a very happy soul.

I share all of my finds, purchases, and wishlist on ShopMy. You’ll find fashion, beauty, movement, sexual wellness and more there.

(if you want help with Styling, I use Alex)

INNER VOICE

“Truly, ‘thoughts are things,’ and powerful things at that…” The first line in Think and Grow Rich (Napoleon Hill, 1937).

Words matter. The way we speak to ourselves become our lived reality. This has been documented over and over again.

I rarely use the word need, but we really do need to speak to ourselves like someone we love by creating a mental environment that supports yourself. Reprogramming our internal thought process takes time but you can start by activating the reward center in your brain with feel-good moments that will gradually raise your self concept.

Some tips:

1. Watch your words: No complaining, no putting yourself down. Complaining is the quickest way to lower your vibration and the atmosphere around you. It’s really very simple but take note on where you slip and start to get curious as to why you say those things.

2. Keep the promises to make yourself (and others): In The Four Agreements, this is the idea of ‘keeping your word.’ If you commit to something, follow through. Of course, life happens and sometimes you have to cancel, but the key is taking ownership: offer an explanation, gratitude, and your regrets. Few things feel worse than letting someone down without a true explanation. Keep your side of the street clean — it feels good.

3. Stretch beyond your comfort zone: if there’s something you’ve been wanting to do or say but your inner voice holds you back, lean in and do it. That’s your soul speaking to you.

4. Honor what you hear: by honoring what your soul says when she speaks, you build your inner voice muscle. This voice is the opposite of ego. Ego keeps you safe; soul pushes you to grow. Soul goes against what others are doing, it asks you to expand beyond the conditioning you’ve chosen over the years that’s kept you ‘safe.’ Soul knows your dreams and visions, and she wants you to grow into your higher self. Disclaimer: expect growing pains ✨

5. Start with small acts that make yourself proud. Start simple with something you’ve been putting off like cleaning out a drawer, booking that workout class you’ve been putting off and watch your own stamp of approval rise. Love yourself like the child you once were. You are still them.

ALONE TIME
I personally need a good amount of this weekly, and even more when I’m highly social. Alone time is for the pure act of recharging, zoning out, letting your brain rest, and tapping into that inner soul voice. This is when you can really hear what is coming through.

The only rule: no phone. You can use technology for watching a show or movie, but the key is to do it wholeheartedly. If you’re watching a movie, really watch it. No distractions.

And while you’re at it, turn your notifications off. I have none on my phone. It doesn’t vibrate, ring, or light up when someone texts. No notifications, no sounds, no alerts. Don’t worry, you won’t miss anything — I still check my phone as much as everyone else. The difference is, it’s on my schedule, not whoever’s pinging me.

My favorite places to hear my soul speaking is in the shower. I brush my teeth in there too to spend extra time with my thoughts.

COMMUNITY

We are biologically hardwired for community. Without it, none of this matters. Call your family, invite your friends over, and share your heart. The only rule here: be present when you do it 🤍

We’re offering 50% annual subscriptions for my September birthday month. Subscribe for more posts like this and member-only recipes.

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If you’re enjoying Soul Wellness, a quick “like” or “restack” means a lot. And don’t be shy in the comments, I love hearing from you.

I haven’t done my makeup on a bus since high school… turns out, some things never change. I’d still rather sleep until the very last minute and do my makeup on the ride. The only difference now is that the makeup is clean.

Last week I had the privilege of going to a Regenerative Agriculture farm in Minnesota with Simple Mills. I’ve shared some of the experience here and here and more to come, but getting you impactful, clean beauty options before the three-day weekend felt more imperative :)

We had a two-hour trip out to the regenerative agriculture farm, so I packed my clean beauty staples into my veggie print Hillhouse Home cosmetic bag (very on-theme for the day) and turned my seat into a moving vanity. The natural lighting was perfecttt. A 10 min alone time moment to relax, wake up, self express, and ease into the day before stepping off into a field of sunflowers to learn about the importance of regenerative agriculture.

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Here’s the lineup:

You can always find everything in my ShopMy storefront here.

1. Duette SPF – non-negotiable, especially outside. Use code: SWM20

2. Saie Skin Tint tinted SPF even outs skin tone. I wear shade 3.5.

3. Merit Complexion Stick to fake “well-rested” and refine the look. I use this brush.

4. Saie Sun Melt Bronzer makes it look like I go in the sun, and to contour a tad with this brush.

5. Eyelash curler… she’s awake!

6. Merit Mascara gives a lovely natural look for daytime.

7. Saie Dew Blush in Hottie orange-y hues are youthful and… hot ;) *don’t forget your nose

8. Merit Flush Balm for a little more glow and dimension. One of my fav colors. Shade Beverly Hills. I then use the same blush brush and go over my eyelids as it helps bring the look together.

9. Merit Lipstick I went with a their darker shade Maison since we were taking photos, but if I wasn’t I would have gone with Classic. It’s a perfect daytime color.

10. Lipliner after lipstick!

11. Brow Pencil by Sania’s Brows

Skincare at the hotel was: Caudalie’s Vinoperfect Radiance Serum and Facile’s Barely There' Moisturizer. Perfume was DedCool in Milk.

Farm-bus glam, clean and complete ✨🌻

Love you! x

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I made this recipe a few times while we were touring and it's sure-thing every time. The best part is that that they keep well so you can make a batch and continue to nourish from it for days. They’re a perfect soul wellness meal of protein, fiber, and fat.

Serve with your choice of toppings. I love making a berry compote, or if I’m in a rush, I use a sugar-free “maple syrup” like Lakanto or Birch Benders.

GATHER:

• 1 cup cottage cheese

• 1 cup oat flour

• 3 eggs

• 1 ripe banana

• ½ tsp vanilla extract

• A few dashes of cinnamon

• Zest of ½ a lemon

• 2 pinches of mineral salt

• ½ tsp baking powder (optional, for fluffier texture)

CREATE

Blend all ingredients until smooth and well combined. Taste and adjust seasoning if needed—more cinnamon, more vanilla, a little more salt, etc. Cook in a lightly greased pan over medium heat until golden on both sides.

Recipe Notes:

• For a more savory version, skip the vanilla, cinnamon, and lemon zest.

• I went wild and added an organ blend to the mix. It's such a great hack to get the powerhouse of nutrients organs provide without eating them in their pure form. Even I, a nutrient nerd, can't really stomach eating the organ so this is perfect for me. You can add to smoothies, yogurt etc! I got my grass-fed organ blend at Happier Grocery in New York.

A note from me:

I can't thank you enough for being here and for all of your support while I was deeply focused in my work on the road. In my travels to 27 countries in the past 15 months, I have so much to share with you — dining, cities, vintage, hotels, and new perspectives, and *always* recipes. As a highly valued subscriber, I’d love to hear what you're most interested in seeing as I organize it all to share with you <3

Mexico City is an exceptional place. It’s bustling and vibrant, and there’s something for everyone. It’s popular these days; word has gotten around, but don’t let that stop you.

Below you’ll find recommendations categorized into neighborhoods and interests (thank you chatgpt). *ps I’m leaning into AI because I think we’d be foolish not to but that can be another Substack.

There is quite the array of offerings in cdmx for many interests, types of travelers, price points, and cuisines. I can’t imagine anyone having trouble finding joy and inspiration in this city. Carry cash on you so you can grab items from the street vendors.

First, here’s a post/list from a trip I took a couple of years ago (swipe through), and a few updates from my recent trip on tour. We had two show days aka working days, and 1.5 days off. On work days, I cook in the hotel, but I was able to I carve out smalls blocks of time to pop out and explore. The days were long but worth it!

From my trip two years ago! (recs still apply)

1. Stayed: @casabosquespension guest house above @casabosques in the Roma Norte neighborhood
2. Bosque de Chapultepec a gorgeous park double the size of Central Park. Many museums are located here too. You can plan a visit or two.
3. Day trip to @museofridakahlo & Diego Rivera’s @anahuacalli (plan these for the same day and be back in time for a late lunch).
4. Eat eat eat — CDMX has everything you could want -- amazing coffee shops, street food, fresh fruits, fine dining, and everything in between.
5. Luis Barragán @casa_gilardi is a must for art, design, and architecture lovers. Reservations required.
6. Explore: Rome Norte, Condesa, Polanco neighborhoods.
7. @tokyomusicbar for drinks, hangs, great music.

Additionally…

Contramar: I, and many others dream of their Tuna Tostada. One of the best dishes I’ve ever had.

Maximo: If you’re short on time, I say forgo any high-end fine dining spots and eat here. For me, it checks all of the boxes — delicious food, lovely atmosphere but not too stuffy, and good service. I had a bite of caviar on brioche that moved me and made my eyes tear up. It could have been the altitude coupled with glass of wine on travel day making me emotional, but let’s go with it being an exceptional sensory experience :)

Lucha Libre: It’s not something you see on many lists, and I’m not sure I’d ever put it on mine, but we had a group outing here and I’m glad I went. Locals who attend are die-hard fans and it’s something you can *only* find here. If you’re in town for a bit and need an activity, this is an option. It’s intersting to see the vendors outside selling Lucha Libre masks and experience a night of “wrestling” in Mexico.

Soho House: They were building this location during my first visit, and I still haven’t made it over there — it wasn’t high on the priority list for the small bursts of time I had to explore, but I’ve been told it’s one of the most gorgeous locations. I’ve also heard room prices are astronomical which I think it completely unnecessary in this city. Plus I have high standards when it comes to service, and, er, Soho House is notoriously known for their lack of it. If you’re looking for high-end, hotels in Polanco are likely your best bet. I’d stay at casabosquespension again in a heartbeat and save my money for shopping and dining.

As promised, neighborhoods & recs in categories!

Roma Norte

• @casabosquespension — no frills, affordbale, and so unqiue.

• @casabosques — Boutique book shop and chocolate shop below the pension.

• @tokyomusicbar — Speakeasy with great music and vibes.

• @exp_maiz — Omakase but make it Mexican. keep dining until you tap out.

• @niddo.cdmx — I had coffee here every morning. Loves the vibe and location.

• @panaderiarosetta — A must for coffee and pastries.

• @rosetta_restaurante — I find this spot really gorgeous but didn’t love their food. I have another friend who also feels it’s worth the skip. If anything, grab breakfast or lunch there and save dinner for something else.

• @omr_gallery — Contemporary art gallery. A friend of mine who is deep into design says it’s one of the bests.

• @irenebuffacom pre-loved luxury. I stumbled upon this store exploring. Staff was welcoming and helpful. They also have very fair international shipping prices.

Polanco

Chic, high-end area known for luxury shopping, fine dining, and museums

• @xinu.mx — High-concept fragrance house with stunning design. I love the fragrances I currently wear, but if you’re in the neighborhood, it’s worth stopping by. It feels more like a stop to see art with an interactive sensory component.

• @pujolrestaurant — Enrique Olvera’s fine dining tasting-menu restaurant. People love it and I wish you luck getting a Res (I couldn’t). If you can’t snag a res, watch Season 2 Episode 4 of his episode on Chef’s Table instead ;) Also, hot tip, they have a guest house, and if you can book there, it comes with access to a reservation to Pujol during. your stay (keep in mind they are closed on Sundays).

• @quintonil — Another fine-dining option listed among the world’s best. It was a lovely experience.

Bosque de Chapultepec

• Bosque de Chapultepec — Beautiful park larger than Central Park!

  • Features: Museums (Museo Tamayo, Modern Art Museum, Chapultepec Castle), lakes, botanical gardens

• @casa_gilardi — Luis Barragán’s iconic modernist home nearby. A *must* (the pink and purple walls you always see in cdmx posts!). His family runs the tours and it adds a heartwarming touch to the experience.

La Roma (South Roma / near Roma Norte)

• @lardomx — When you want to take a momentary rest on Mexican cuisine, this bustling Mediterranean restaurant is a great choice.

• @maximobistrot — Farm-to-table with French techniques. My favorite meal in cdmx

• @goodbyefolk — Vintage fashion boutique.

• @irenebuffacom pre-loved luxury. I stumbled upon this store exploring. Staff was welcoming and helpful. They also have very fair international shipping prices.

Art & Culture

• @kurimanzutto

• @museofridakahlo

• @anahuacalli — Diego Rivera’s striking volcanic-stone museum (same day as Frida’s) *Frida tickets grant you access here. You will need to Uber.

• OMR Gallery

• Kurimanzutto

Winter blues are a real thing for many (me!), and playing with our food can bring us joy; and nostalgia to sunnier, happy days.

I teamed up with VitaCoco to create this antioxidant-rich and mood-lifting recipe for you to stay grounded in the last months of winter.

Below you’ll find a nutrient-rich, high-vibe smoothie to bring joy to your days.

Note that the addition of rose is intentional and functional as they’re known for their high vibrational frequency reported at 320 megahertz (MHz), one of the highest among plants. Plus I love subtle surprise of floral. I find it fun and delightful.

I hope you love it! Happy nourishing x

Ingredients:

• Vita Coco Coconut Water (½ cup): Hydrating base with electrolytes.

• Coconut Milk (½ cup): For creamy texture and flavor

• Strawberries (1 cup, preferably frozen): Nutrients and a vibrant pink hue.

• Vanilla Protein Powder (1 scoop): Because protein.

• Rose Water (1 tsp): A fun surprise for the palate with high-vibrational mood boosting benefits

Optional Add-in:

• Spinach (1 handful): This will alter the color, not the taste

• Flax seed or psyllium husk for fiber: highly recommend to increase satiation

Big thank you to Vita Coco for making this post available to all.

Standout Benefits

1. Cherries are blood-boosting aphrodisiac that leans-sexy visually, in its scarcity, and its flavor.

2. Vita Coco's electrolyte-rich coconut water helps to refuel the body.

3. Cayenne pepper has been shown to have a very potent effect on improving vascular health and blood flow.

RECIPE

GATHER

1. 1/2 cup Vita Coco

2. 3/4 cup frozen cherries

3. 1 tsp vanilla extract

4. 1/8 tsp cayenne (or a little more if you’re feeling extra spicy)

5. 1/2 tbsp pistachio butter or almond butter

6. 1 tbsp coconut cream (or 1/2 banana preferably frozen)

7. 1 dash cinnamon

CREATE

Add the the ingredients to a blender and blend until creamy

Optional add-ins:

• Add protein powder — I prefer flavorless collagen, but chocolate or vanilla protein of choice would work too.

• Add a large handful of spinach *note it will change the color but it’s flavorless

Show us your creations! @shaunafaulisi @vitacoco. Have fun x

It’s going to be a cold week on the east coast, so it’s best you arm yourself with delicious, comforting, nourishing recipes made ahead of time so you don’t have to leave the house. Although, I do highly recommend taking 10-20 minute walking breaks in spite of the cold for its’ physical and mental “anti-fragility” benefits.

Los Angeles readers, I am carrying in you my heart and always have you top of mind. I know many of you are in your own version of quarantine due to the current air quality. The three recipes below will provide nourishment for your body, and my hope, some excitement for your soul.

The following recipes will keep for 3-5 days — they’re perfect for your own Soul Wellness nutrition planning, or if you have plans to have guests over, they will love them too! If you’re the guests, these work as your “never show up empty handed” contribution — especially the Pecan Chicken Tenders. They’re a fun addition to any gathering.

Paid readers, there’s a shopping list provided for you after the recipes.

Lastly, many of my recipes have a superpower, no matter the type of eater — wellness obsessed or conventional comfort food lover, they work for all.

I love seeing what you create! Tag on IG and I’ll share with the community ♥️

Spaghetti Squash

GATHER

1. 1 whole spaghetti squash.

2. Extra Virgin Olive Oil.

3. Mineral Salt.

4. Black Pepper optional.

CREATE

1. Cut the stem part off the of the spaghetti squash.

2. Cut the spaghetti squash in the center, long-ways, piercing a sharp chef’s knife into the middle of the squash.

3. Pull the two pieces apart.

4. You have the choice to remove the seeds now, or after you bake it. I find it easier to do after it’s baked. Try one way and see what works for you!

5. On a tray, place the halves with the inside facing up and season with EVOO, salt, and pepper.

6. Bake for 30-40 minutes at 400 degrees — depending on the size.

7. Use a fork to test if the squash is tender enough. It should come off easily in the shape of spaghetti.

8. Mix you spaghetti squash with red sauce, pesto, or like I did in the video with, EVOO, garlic powder, onion powder, and Parmesan Reggiano. I also love adding a touch of sweetness with golden raisins or dried cherries.

*Cooking notes*

Many people bake spaghetti squash with the inside facing down, creating a mini steaming effect, but I find that I lose too much control with the pace of the cooking and it becomes overcooked. When Spaghetti Squash is overcooked, it becomes mushy and you lose the long spaghetti-like shape. For me, I’d rather bake for a little more time and ensure the integrity of the spaghetti squash.

Gluten Free Baked Chicken Tenders

*Watch a step-by-step video here*

GATHER

1. 8oz of pecan pieces, or whole to be food processed into smaller pieces.

2. 1 lb. boneless, skinless chicken tenders (or chicken breast, sliced into strips).

3. 3 eggs.

4. 1 cup fine almond flour, or gluten free baking mix.

5. 1/2 tsp salt.

6. 1/4 tsp garlic powder.

7. 1/4 tsp onion powder.

8. 1-2 tbsp chopped parsley.

9. Serve with mustard honey (recipe below).

CREATE:

1. Preheat oven or air fryer to 400 degrees F. If using an oven, you have one, place a metal cooling rack on top of a baking sheet for crispier tenders. If not, line a baking tray with parchment paper.

2. Chop your parsley, set aside.

3. Pulse pecans in a food processor until you have fine crumbs but not completely smooth — you want some crunch! Transfer the crushed pecans to a plate.

4. In a bowl, whisk the eggs. Set aside.

5. In a shallow plate or bowl, combine your flour, garlic powder, onion powder, salt, and parsley. Remove any lumps with a fork or your hands.

6. Create an assembly line of your chicken, flour, eggs, and pecan mixture.

7. Batter your chicken one piece at a time. Dip into the flour mixture, then eggs, then pecans. Place on the baking sheet with rack if possible.

8. Repeat with all remaining chicken pieces

9. Bake at 400 degrees 6-7 minutes on each side or until chicken is completely cooked through. Be sure to flip once.

Serve with your favorite dipping sauce. I love it with Mustard Honey (below!)

Mustard Honey

GATHER:

2 tbsp dijon

1. 1 tbsp stone ground mustard or whole grain mustard (if you have both use both!)

2. 1 tbsp avocado oil or Extra Virgin Olive Oil

3. 1 tbsp honey

4. 1/8 tsp garlic powder

CREATE

1. Mix until ingredients are combined. Taste and adjust to your liking. Adding more of any ingredient you want to shine over the others.

SHOPPING LIST — consolidated and by recipe

Consolidated Shopping List

If you’re making all three!

• Stone ground mustard (or whole grain mustard)

• Avocado oil (or Extra Virgin Olive Oil)

• Honey

• Garlic powder

• Pecan pieces (8 oz) or whole pecans (to add to food processor)

• Boneless, skinless chicken tenders (1 lb) or chicken breast (1 lb, sliced into strips)

• Eggs (3)

• Fine almond flour (1 cup) or gluten-free baking mix (1 cup)

• Salt (Mineral salt preferred)

• Onion powder

• Fresh Italian parsley

• 1 whole spaghetti squash

• Black pepper (optional)

By Recipe

Mustard Honey Recipe

• Stone ground mustard (or whole grain mustard)

• Avocado oil (or Extra Virgin Olive Oil)

• Honey

• Garlic powder

Pecan Chicken Tenders Recipe

• Pecan pieces (8 oz) or whole pecans to process

• Boneless, skinless chicken tenders (1 lb) or chicken breast (1 lb, sliced into strips)

• Eggs (3)

• Fine almond flour (1 cup) or gluten-free baking mix (1 cup)

• Salt (1/2 tsp)

• Garlic powder (1/4 tsp)

• Onion powder (1/4 tsp)

• Fresh parsley (1-2 tbsp chopped)

Spaghetti Squash Recipe

• 1 whole spaghetti squash

• Extra Virgin Olive Oil

• Mineral Salt

• Black pepper (optional)

*Don’t forget to show us your creations here and on social! xShauna

I joined the tour during its’ second leg in Europe [end of April - Mid July 2024] — it was important to me to self express at work while remaining comfortable for long days on my feet, and on days off, dress like I’m off duty. I think anyone can relate to wanting to have great outfits to self express in while traveling. Traveling is special and a privilege and we should dress as such.

These outfits work because I put together a feeling that I wanted before I left, and did my best to honor each city I was in with colors, vibe, and silhouettes.

Since I had never traveled for two months, I definitely overpacked. I learned a lot and implemented my learnings in the next two legs — United States, and Southeast Asia & Australia. Yes, I’ll be sharing those with you in future Substacks!

Whether you’re traveling for a week or two months, you’ll find inspiration here. Below you’ll find a packing list for two weeks of travel, the process to gather inspiration, and links to the items (or similar ones).

Read more