There is something special about a homemade oatmeal raisin cookie. The combination of hearty oats, sweet raisins, warm cinnamon, and a hint of molasses makes these cookies feel like a little taste of home.
And when you add sourdough discard? Even better!
These Sourdough Oatmeal Raisin Cookies are soft, chewy, and full of comforting flavor. The sourdough discard adds moisture and a subtle depth of flavor, while brown sugar and molasses give them that rich, old-fashioned oatmeal cookie taste.
This is also a wonderful way to use up some of your sourdough discard rather than letting it go to waste. No need to feed your starter or plan ahead. Just grab your discard and get baking!
Why You’ll Love These Cookies
Soft and chewy: Hearty oats and sourdough discard create a wonderfully chewy cookie.
Warm, comforting flavor: Cinnamon, cloves, and molasses bring out those classic oatmeal cookie flavors.
A great way to use discard: Put your unfed sourdough starter to good use.
Simple ingredients: Made with pantry staples you probably already have.
Ingredients
1 cup unsalted butter, softened
¾ cup packed brown sugar
? cup granulated sugar
1 egg yolk
Scant ½ cup sourdough discard
1 heaping tablespoon molasses
1 teaspoon vanilla extract
1¼ cups all-purpose flour
2 cups old-fashioned rolled oats
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground cloves
1 cup raisins
Instructions
1. Prepare your oven.
Preheat oven to 350°F. Line baking sheets with parchment paper.
2. Cream the butter and sugars.
In a large mixing bowl, beat the softened butter, brown sugar, and granulated sugar until light and creamy.
3. Add the wet ingredients.
Mix in the egg yolk, sourdough discard, molasses, and vanilla extract until well combined.
4. Combine the dry ingredients.
In a separate bowl, whisk together the flour, oats, baking soda, salt, cinnamon, and cloves.
5. Make the cookie dough.
Gradually add the dry ingredients to the wet mixture, mixing just until combined. Fold in the raisins.
6. Chill the dough.
Cover and refrigerate the dough for approximately 30 minutes. This helps the cookies hold their shape and allows the oats to absorb some of the moisture.
7. Bake.
Scoop dough into approximately 2-tablespoon portions and place on the prepared baking sheets, leaving space between cookies.
Bake for 11–14 minutes, or until the edges are lightly golden and the centers still look slightly soft.
8. Cool and enjoy.
Allow cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack.
Enjoy warm with a cup of coffee, tea, or a cold glass of milk!
Tips for the Best Sourdough Oatmeal Raisin Cookies
Use old-fashioned oats: They provide the best hearty texture. Quick oats will produce a softer, less textured cookie.
Use unfed discard: Straight-from-the-refrigerator sourdough discard works beautifully.
Don’t overmix: Once the flour and oats are incorporated, stop mixing.
Don’t overbake: The centers should look slightly underdone when you remove them. They’ll continue setting as they cool.
Want extra plump raisins? Soak them in warm water for about 10 minutes, then drain and pat dry before adding them to the dough.
Storing Your Cookies
Store completely cooled cookies in an airtight container at room temperature for up to 4–5 days.
You can also freeze baked cookies for up to 3 months. Simply thaw at room temperature when you’re ready for a homemade treat.
Cookie dough can also be portioned and frozen so you can bake a few fresh cookies whenever the craving strikes!
A Little Something Homemade
Whether you’re baking for your family, sharing with a neighbor, or simply enjoying a quiet afternoon in the kitchen, these sourdough oatmeal raisin cookies are a reminder that some of the best things are made from simple ingredients and a little extra love.
Presence: What This Year Has Taught Me About Being Here, Right Now
At the beginning of this year as I have for so many years, I chose a word to guide me through the months ahead. That word was Presence.
I didn’t want another word that simply sounded inspiring or something I would write in my journal and revisit occasionally. I wanted a word that would challenge me, ground me, and perhaps change the way I experienced my everyday life.
I had spent so much time looking ahead, planning, anticipating, working toward the next thing, and navigating the many moving pieces of life. I wanted to become more intentional about where I placed my attention. I wanted to experience more of the moments I was actually living rather than constantly thinking about the moments ahead.
What I didn’t realize was just how many different ways life would invite me to practice that word.
As I look back on this year so far, I realize that presence hasn’t necessarily come from doing more. In many ways, it has come from doing less, slowing down, making different choices, and learning to listen.
And perhaps that is where the greatest growth has happened.
Learning to Move at a Different Pace
One of the most unexpected teachers of presence has been pain.
For someone who has always been fairly active, independent, and accustomed to moving through a full day, slowing down hasn’t always come naturally.
Pain has changed the way I walk, the distance I can comfortably cover, and even how I approach the simplest daily activities. There are days when I need to stop, rest, change my plans, or acknowledge that something I intended to accomplish simply isn’t going to happen.
I’ve had to learn that stopping isn’t the same as giving up.
There is a difference between moving through life with intention and pushing through life out of habit. I am learning to recognize that difference.
Sometimes presence looks like noticing my body asking for a slower pace. Sometimes it means sitting down when I would rather keep going. Sometimes it means allowing myself to enjoy a beautiful afternoon without feeling compelled to fill every available hour with something productive.
I’ve always appreciated the idea of slowing down, but this year I’ve had to practice it in a much more tangible way.
And there is something freeing about no longer measuring a day by how much I accomplished, how far I walked, or how many things I checked off my list.
Some days, being present means honoring what is possible today rather than mourning what isn’t.
Finding My Voice and Being Present in the Moment
Another unexpected experience this year was speaking at a conference.
Standing in front of an audience and sharing my words, experiences, and knowledge required a different kind of presence.
There is something about speaking your thoughts aloud, rather than writing them down or quietly processing them, that asks you to be fully there. You cannot rush ahead to the next paragraph or edit your words as you go. You have to trust what you know, connect with the people in front of you, and allow the moment to unfold.
I had to be present in my voice, my thoughts, and my interactions.
It reminded me that presence isn’t always quiet or still. Sometimes it is standing in front of a room, sharing something meaningful, allowing yourself to be seen, and trusting that what you have to offer is enough.
It also reminded me how much I enjoy connecting with others through shared experiences and meaningful conversations.
Returning to Work, But on Different Terms
This year also brought the decision to return to work in Denver.
Work has always been an important part of my life. I enjoy connecting with people, sharing what I’ve learned, teaching, and being part of something that makes a difference.
But returning to work meant considering something I hadn’t always given enough attention to: what would this look like within the life I am living now?
The commute, the physical demands, my energy, and managing pain all needed to become part of the conversation.
Rather than simply returning to my old routines and expecting my body and life to accommodate them, I began establishing guidelines that would allow me to work while still protecting the things that have become increasingly important to me.
I wanted to work, but I also wanted to enjoy my life.
I wanted meaningful professional engagement without sacrificing the joy I had been cultivating in my personal life.
That distinction matters.
I am learning that I don’t have to choose between being productive and being present. But I do need to be intentional about the conditions under which I say yes.
Not every opportunity is worth the cost of my time, energy, or well-being. And not every invitation needs to be accepted simply because I am capable of accepting it.
This is a different kind of ambition. One that leaves room for a life outside of work.
Being Present With My Body: Movement and Nourishment
My relationship with exercise and food has also become more intentional.
For years, movement has been a significant part of my life. It has been a way to manage stress, maintain strength, find balance, and feel connected to my body.
But pain and physical limitations have required me to reconsider what movement means.
I have had to let go of certain expectations and become more attentive to what my body needs on any given day. Rather than exercising simply because it is what I have always done, I am learning to ask myself different questions.
What feels supportive today? What will help me maintain strength without depleting myself? Do I need movement, rest, or something in between?
The same awareness has extended to how I nourish myself.
I am paying more attention to what I eat, how much I eat, and how food supports my energy and overall well-being. Not from a place of restriction or chasing a particular number, but from a desire to make choices that support the life I want to live.
Presence has shifted my focus from controlling my body to listening to it.
There is a difference between doing something because you think you should and doing something because you recognize its value.
I want my choices to come from the latter.
Becoming More Intentional About Who Gets My Time
Perhaps one of the quieter changes this year has been becoming more aware of the people with whom I spend my time.
Our time and energy are limited resources. As life changes, so does our understanding of where we want to invest them.
I’ve become more mindful of the conversations I engage in, the relationships I nurture, and the environments in which I spend my time.
I find myself appreciating genuine connection, laughter, shared experiences, and conversations that leave me feeling more connected to life.
I am also becoming more comfortable recognizing when something doesn’t align with the life I am trying to create.
This isn’t about judging people or expecting every relationship to be easy. It is about understanding that the people we surround ourselves with influence how we experience our days.
I want to spend more time with people who allow me to be myself, who appreciate the little things, who can laugh, who are willing to grow, and who understand that meaningful connection doesn’t require constant activity or grand gestures.
Sometimes presence is simply putting down the phone, looking someone in the eyes, listening without planning your response, and appreciating the person sitting across from you.
And sometimes it means choosing to spend an afternoon alone, enjoying your own company, without feeling that you need to fill the space.
Presence Is Not Perfection
If there is one thing I have learned this year, it is that presence isn’t something we achieve and then maintain effortlessly.
There are still days when I get caught up in what needs to happen next. There are moments when frustration creeps in, when pain dictates more than I would like, or when I find myself wishing things were different.
Being present doesn’t mean pretending those feelings don’t exist.
It means acknowledging what is happening without allowing every difficult moment to take me away from the life that is still unfolding around me.
It means recognizing that I can experience discomfort and still appreciate beauty. I can have limitations and still find freedom. I can change my plans without losing my sense of purpose.
I am discovering that presence is less about controlling my circumstances and more about choosing how I meet them.
And that choice happens over and over again, in ordinary moments.
Returning to My Word
When I chose Presence as my word of the year, I thought about the courage it takes to stay, to soften, and to live awake to what is.
I still love that description because it has become even more meaningful as the year has unfolded.
The courage to stay means not always rushing toward the next chapter or trying to fix everything that feels uncomfortable.
The willingness to soften means allowing life to look different than I imagined, being gentler with myself, and recognizing that strength doesn’t always look like pushing harder.
And living awake means noticing the things that are easy to overlook: the beauty outside my window, the conversations that matter, the satisfaction of meaningful work, the nourishment of movement, and the simple joy of an ordinary day.
I don’t know what the remaining months of this year will bring. There will undoubtedly be more adjustments, unexpected challenges, and opportunities to practice what I am learning.
But I do know that I don’t want to rush through them.
I want to continue making choices that support the life I am creating, rather than simply trying to return to the life I once had.
I want to keep finding joy in the middle of uncertainty, beauty in the imperfect, and gratitude in the everyday.
Because perhaps the greatest gift of presence is realizing that life isn’t waiting for us somewhere down the road.
It is happening right here.
In this body. In this moment. In this season of life.
And I want to be here for it.
A little reflection for you:
What would change if you stopped measuring your days by what you accomplished and started noticing how fully you experienced them?
Perhaps presence begins with something as simple as pausing long enough to ask yourself that question.
There is something about the smell of apples and cinnamon baking in the oven that feels like fall.
As the weather cools and the days get shorter, I find myself naturally craving warmer, more grounding foods. This simple apple cinnamon oat bake is one of those recipes that feels like a little exhale at the end of the day.
It’s warm, lightly sweet, comforting, and made with ingredients you probably already have in your kitchen.
The Power of Gratitude: How to Develop a Daily Gratitude Practice
What if gratitude is more than simply saying thank you?
What if practicing gratitude could actually change what you notice?
We naturally tend to pay attention to what needs fixing, what went wrong, what we’re worried about, or what might happen next. Our brains are very good at looking for problems. It’s part of how we stay safe and navigate the world.
But we can also practice looking for what is good.
That is where a gratitude practice comes in.
Gratitude doesn’t mean ignoring the hard things. It doesn’t require pretending that everything is wonderful when it isn’t. Instead, gratitude gives us another lens through which to experience our lives. With consistent practice, we begin to become more aware of the people, moments, experiences, comforts, and small joys that are already present.
And sometimes, that changes everything.
Why Practice Gratitude?
Think about what happens when you buy a new car.
Suddenly, you notice that same make and model everywhere.
Were there suddenly more of those cars on the road?
Probably not.
Your brain simply became more attuned to noticing them.
A gratitude practice works in a similar way.
When you intentionally spend time looking for things you appreciate, you begin teaching your attention where to look. Instead of automatically scanning your day for problems, disappointments, and what’s missing, you become more practiced at noticing what is supportive, meaningful, beautiful, comforting, or simply good.
You start seeing the little things.
The warm cup of coffee in your hands.
The person who checked in on you.
The sunlight coming through the window.
A good night’s sleep.
Your dog’s ridiculous personality.
A song that made you smile.
Five quiet minutes before the day got busy.
These things may have been there all along.
You are simply becoming better at noticing them.
Gratitude Doesn’t Have to Be Big
One of the biggest misconceptions about gratitude is that we have to find something profound to be grateful for.
We don’t.
In fact, I think some of the most powerful gratitude practices are built around ordinary things.
You can be grateful for your health, your family, your home, or your job.
But you can also be grateful for clean sheets.
A really good sandwich.
A text from a friend.
Your favorite sweater.
A patch of sunshine.
The fact that you remembered where you put your keys.
Gratitude isn’t about ranking what deserves appreciation.
It is about noticing.
Try This Simple Gratitude Practice
Here’s the practice I recommend:
Every day, write down 3–5 things you are grateful for each day.
There is one important rule:
Don’t repeat the same thing within the same week.
You can be grateful for your family, dog, friends, house, food on Monday.
But on Tuesday, you’ll have to look a little deeper.
Maybe it’s the way your daughter made you laugh.
Maybe it’s the quiet conversation you had with your partner.
Maybe it’s the cup of coffee someone made for you.
By the end of the week, you may find yourself looking for things you wouldn’t normally notice.
And that’s the point.
You’re giving your brain a reason to search.
Make Your Gratitude Specific
Instead of writing:
“I’m grateful for my family.”
Try:
“I’m grateful that my daughter called me today just to tell me about something that made her laugh.”
Instead of:
“I’m grateful for my home.”
Try:
“I’m grateful for the warm, quiet feeling of my home when I walked through the door tonight.”
Specific gratitude makes us slow down and actually experience the moment we’re appreciating.
It turns gratitude from a list into an experience.
Look for the Ordinary
For one week, challenge yourself to notice the things you normally take for granted.
Here are some places to look:
Something you saw
Something you heard
Something that made you laugh
Someone who helped you
Something your body allowed you to do
Something in nature
A moment of comfort
Something you learned
Something that made your day easier
Something you are looking forward to
You may be surprised at how quickly the list grows.
What Happens When We Practice?
Gratitude doesn’t magically eliminate stress, sadness, disappointment, or difficult circumstances.
Life is still life.
But a regular gratitude practice can help broaden our attention. Rather than allowing difficult experiences to become the only thing we see, we create space to notice what else is happening around us.
There can be grief and gratitude.
There can be uncertainty and appreciation.
There can be a difficult day and one beautiful moment.
Gratitude doesn’t ask us to deny what hurts.
It simply reminds us that what hurts is not necessarily all there is.
A Seven-Day Gratitude Challenge
Want to try it?
For the next seven days, grab a notebook or open a note on your phone.
Each day, write down 3–5 things you are grateful for.
Follow these guidelines:
1. Be specific. Instead of “my family,” describe the person, moment, or interaction you’re appreciating.
2. Don’t repeat yourself during the week. This encourages your brain to keep searching for new things.
3. Include small things. They count. In fact, they may be the things you notice most.
4. Don’t force positivity. If you’re having a difficult day, you don’t have to pretend otherwise. Look for one small thing that offered comfort, support, beauty, humor, or connection.
5. Take a moment to feel it. Don’t just write the words. Pause. Breathe. Let yourself experience the appreciation.
At the end of the week, read your list.
Notice how many things you might have missed if you hadn’t been intentionally looking for them.
Gratitude Is a Practice, Not a Performance
You don’t have to become a relentlessly positive person.
You don’t have to wake up every morning feeling grateful.
And you certainly don’t have to convince yourself that everything happens for a reason.
Gratitude is much simpler than that.
It is a practice of paying attention.
Of noticing.
Of remembering that even on difficult days, there may be small moments of goodness woven into the ordinary.
The more we practice looking for those moments, the easier they can become to recognize.
And maybe that is one of the quiet gifts of gratitude:
We don’t necessarily change our lives overnight.
We change what we learn to notice within them.
Sometimes the first step toward feeling differently isn’t changing everything around us.
Sometimes it’s simply learning to notice what is already here.
I have a special YouTube Gratitude Series coming in November so be sure to subscribe!
Maple Pecan Sourdough Scones with Maple Pecan Glaze
There is something about a warm scone on a cool fall morning that makes the whole house feel a little more like home.
These Maple Pecan Sourdough Scones are tender and buttery with just the right amount of sourdough tang, sweet maple syrup, crunchy pecans, and warm cinnamon and nutmeg. And because apparently a maple scone wasn’t quite cozy enough on its own, they are finished with a simple maple pecan glaze.
These are the kind of scones I imagine alongside a steaming cup of coffee while the leaves are changing outside and the kitchen smells like butter, maple, and toasted pecans.
They are also a wonderful way to use sourdough discard or extra starter.
Maple Pecan Sourdough Scones
Ingredients
2 cups all-purpose flour
1 tablespoon baking powder
½ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup cold unsalted butter, cut into small cubes
½ cup sourdough discard or unfed sourdough starter
½ cup pure maple syrup
?–½ cup heavy cream or milk, as needed
½ cup chopped pecans
For the tops:
A little heavy cream or milk for brushing
A sprinkle of coarse sugar, optional
Instructions
Preheat your oven to 400°F and line a baking sheet with parchment paper.
In a large bowl, whisk together the flour, baking powder, salt, cinnamon, and nutmeg.
Add the cold butter and work it into the flour mixture with a pastry cutter, your fingers, or two knives until the mixture resembles coarse crumbs with some small pieces of butter still visible.
Stir in the chopped pecans.
Add the sourdough discard and maple syrup. Begin gently mixing, adding the cream a little at a time until the dough just comes together.
Don’t overwork it. A slightly shaggy dough is exactly what you want for tender scones.
Turn the dough onto a lightly floured surface and gently bring it together. Pat it into a circle about 1 inch thick.
Cut into 8 wedges and place them on the prepared baking sheet, leaving a little space between each one.
For especially flaky scones, place the shaped scones in the refrigerator for about 15–20 minutes before baking. This gives the butter a chance to firm back up.
Brush the tops lightly with cream and sprinkle with coarse sugar if desired.
Bake for approximately 18–22 minutes, or until the scones are lightly golden around the edges and baked through.
Let them cool for a few minutes while you make the glaze.
Maple Pecan Glaze
Ingredients
1 cup powdered sugar
2 tablespoons pure maple syrup
1–2 tablespoons milk or cream
¼ teaspoon cinnamon
2 tablespoons finely chopped pecans
Tiny pinch of salt
Instructions
Whisk together the powdered sugar, maple syrup, cinnamon, and salt.
Add the milk or cream a little at a time until you reach a thick but pourable glaze.
Drizzle generously over the slightly warm scones and sprinkle with the chopped pecans.
Let the glaze set for a few minutes before serving.
A Little Fall Magic
These are best served warm, preferably with a cup of coffee or tea and absolutely no reason to rush.
The maple adds a soft sweetness without overpowering the scone, while the pecans bring that buttery crunch that makes fall baking so comforting. The cinnamon and nutmeg are subtle, but they give the whole kitchen that familiar autumn smell.
And if you happen to have one left the next morning?
Warm it for a few seconds and pour yourself another cup of coffee.
My garden is bursting with some really good size acorn squash this year and one of my favorite ways to prepare it is simply roasted. This easy Roasted Acorn Squash recipe is a flavorful, colorful, and nutritious side that goes with everything! You’ll love how easy it is to make this! Acorn squash is not just super flavorful but it is also packed with nutrition.
Health Benefits of Acorn Squash:
Acorn squash is high in antioxidants that help fight free radical damage. They contain carotenoids, beta-carotene, Vitamin C, potassium, manganese, thiamine, magnesium, Vitamin B6 and other key nutrients. Acorn squash is in usually available year-round, with peak season from early October to December. A ripe Acorn Squash will feel heavy for its size and has smooth, dull skin, and no soft spots. Look for one that has a good mix between green and orange coloring.
How to Prepare Acorn Squash:
My favorite way to cook this squash is to simply roast it. I cut it in half, scoop out the seeds, season it lightly with salt and pepper, add a tablespoon of butter and pop on a sheet pan with parchment for 45 minutes at 350 degrees.
Change is one of our greatest teachers. It asks us everyday to prove our commitment to ourselves. It leads us into the dark places and allows us to fill them with light.It shows us things about ourselves that we never knew. And before we know it, it shows us how powerful and strong we are.
Dear Friends,
My favorite season is here! I was remarking the other day the reason I love fall is the constant changes that I see outside. I think I love the movement and transformation that fall brings. Most of you know I don’t sit still well so this ever changing season is perfect for my personality.
Often this time of year we hear about the concept of embracing the change and ‘letting go’. One of my greatest teachers ever once told me that not all change can be embraced and that sometimes change is very hard and not easily welcomed. So true, right?
Though we may not always fully embrace changes, we might be able to lean into the process and see just how strong we really are. We can come to know that as we move through what is showing up in our lives, we are often making space for something else.
The season for me is coming to a change as I feel and listen to the pull to welcome in something different. In fact, I have been feeling this nudge for a variety of reasons in the last few months. Part of it is the push to complete some big projects that I have been working on and the other part of me is listening to the interior landscape of my soul asking me to align my actions with its deepest truth. Add to that some reminders that the Universe is always putting in my path exactly what I need in order to pause, look and learn. And maybe even slow down a bit to refuel. I am hoping with a bit lighter load in my heart, I will find the space to shine even more. Isn’t that what we are here to do anyway?
Also, last year I accomplished a HUGE project of publishing my first book: 52 Weeks of Wisdom & Wellness: A Year of Mindful Living. You can grab a copy either in kindle or paperback! And thank you to those of you who have already enjoyed it!
Many of us feel a bit of sadness as we watch summer come to an end and we pull out the snow shovels and warm sweaters for the coming months of cold. I ask you though to feel the disappointment, and then consider the curiosity that a new season can bring you. Sometimes the change is just what we need.
For the rest of the month, I encourage you to take in the glory of the changing leaves. Breathe in the fall air. Let go of something weighing on your heart. Shed an old belief. Release what doesn’t elevate you. And most importantly, know that all is well.
Finally, the holidays are just around the corner and this year I am opening up my Holiday Gift Giving Guide a little early because I am having my 7th hip surgery soon and want to be able to fulfill all the orders well in advance. As always, the jam is a top seller as well as the decadent, homemade all-natural body butter. This year, I infused calendula, geranium, lavender, and rose to offer a few varieties. Check out the details below, and if you have any questions, please reach out.
Pumpkins are a staple of fall. We go to the pumpkin patch and scour of the field full of pumpkins, searching for the perfect one. We use them to make pies, cakes, breads, pasta, and virtually any food imaginable. We carve them, put a candle inside, and set them on our doorsteps. We spend a season obsessed with pumpkins, and then they’re gone on to something.
However, as the cold winds begin to blow, we know we must hold on tight to our branches until it’s our time to fall. It’s interesting because none of us want to drop. We just want to stay in our spot, high above the ground and admire the magnificent atmosphere fall brings.
1.Your size and shape don’t matter. You are magnificent just as you are. Embrace all of you!
2.Sometimes we need to remove the yuck from inside. Doing the inner work is so rewarding. Take time to get rid of the negative.
3. People may only like you for a season. We all know that people are seasonal sometimes. Enjoy the people while you have them, but also know that some may not stay.
4.You can be anything you want to be. Believing in yourself is the first step at creating the life you want and deserve. Go for it!
5.You may look great on the outside, but it is what is on the inside that makes you shine. That light inside of you is what people are attracted to and admire..just keep shining.
Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.
Stacie Wyatt, CBIS, E-RYT 500, is the Founder and Director of Embracing Spirit Yoga and Wellness in Colorado Springs, Colorado. With nearly two decades of experience at the intersection of mindfulness, movement, and behavioral health, Stacie is recognized for her work in making yoga and mindfulness accessible, therapeutic, and trauma-informed for individuals with neurological conditions, brain injury, and those living in assisted and supportive care environments.
Stacie is a Certified Brain Injury Specialist (CBIS), an Experienced Registered Yoga Teacher (E-RYT 500), a Behavioral Health and Wellness Coach, and a Qualified Behavioral Health Assistant (QBHA). Her professional background uniquely bridges clinical understanding with compassionate, body-based practices, allowing her to translate complex neurophysiological concepts into practical tools that support self-regulation, resilience, and emotional well-being. She has spent many years working directly with individuals affected by brain injury, neurological disorders, chronic illness, and aging-related challenges, as well as training and mentoring caregivers, healthcare professionals, and yoga teachers.
Through Embracing Spirit Yoga and Wellness, Stacie develops and delivers workshops, trainings, and educational programs that integrate adaptive yoga, mindful movement, breathwork, and meditation into rehabilitation, behavioral health, and assisted living settings. Her approach emphasizes safety, choice, and accessibility, ensuring practices can be adapted for a wide range of physical, cognitive, and emotional needs. She is particularly passionate about mindful self-regulation strategies that support both clients and care providers, recognizing the importance of preventing burnout and fostering sustainable, compassionate care.
In addition to her teaching and training work, Stacie is a writer, speaker, and mentor who shares insights on mindfulness, healing, and embodied presence. Her work is grounded in lived experience, professional expertise, and a deep respect for the wisdom of the nervous system. Stacie’s mission is to empower individuals and professionals alike with practical, evidence-informed tools that cultivate resilience, connection, and a greater sense of ease in both personal and professional life.
There is something about fall that makes me want to slow down.
The mornings are cooler. The leaves begin to change. The garden starts to wind down. And suddenly I want my kitchen to smell like cinnamon, apples and something warm coming out of the oven.
Fall has always felt like an invitation to pause and take stock.
And this year, I’ve been thinking a lot about mindset.
Not the kind of mindset that tells us to slap a positive affirmation over something difficult and pretend everything is wonderful.
I’m talking about something much more practical:
How are we thinking about the life we’re actually living?
Because sometimes we can’t change the circumstances.
But we can become more aware of the thoughts we’re bringing to them.
Changing Your Thoughts Doesn’t Mean Pretending
I’ve had plenty of opportunities to practice this.
My life hasn’t gone exactly according to plan. There have been surgeries, pain, changes in my work, limitations I didn’t ask for and seasons when I’ve had to let go of things I once took for granted.
I could focus entirely on what I can’t do anymore.
And sometimes I do.
I’m human.
But I’ve learned that I can acknowledge something difficult without allowing it to become the entire story.
That’s an important distinction.
Changing your mindset doesn’t mean saying:
“Everything is fine!”
when it isn’t.
It might simply mean asking:
What else is true?
Maybe my body hurts.
And I can still experience joy.
Maybe my plans changed.
And I can still create something meaningful.
Maybe I can’t do something the way I used to.
And I can find another way.
Maybe this season is not what I expected.
And there are still beautiful moments inside of it.
That is the kind of mindset work I believe in.
Catch. Question. Choose.
One of the simplest ways I’ve learned to work with my thoughts is:
Catch. Question. Choose.
First, catch the thought.
Notice what you’re actually telling yourself.
“I can’t do this.”
“I’m so far behind.”
“My body is failing me.”
“I’ll never get back to where I was.”
Then question it.
Is it completely true?
Is it helpful?
Is there another perspective that is also true?
And finally, choose.
Not necessarily a wildly positive thought.
Just a thought that gives you somewhere to go.
Instead of:
“I can’t do what I used to do.”
Maybe:
“I can find new ways to move and experience my life.”
Instead of:
“Everything is falling apart.”
Maybe:
“A lot is changing, and I can decide what matters most in this season.”
That small shift can change what we notice.
And what we notice often influences what we do next.
Wellness Isn’t About Doing Everything Perfectly
This is one of the reasons I’m putting more attention on mindset coaching in my work.
We often want to jump straight into the action plan.
What should I eat?
How many times should I exercise?
What workout should I do?
How do I lose weight?
How do I create better habits?
Those questions can absolutely matter.
But before we change our behaviors, it can be helpful to look at the thoughts underneath them.
If I believe I have to be perfect, one missed workout can become a reason to quit.
If I believe I have to completely change my diet on Monday, I may end up feeling defeated by Tuesday.
If I believe wellness means never eating something simply because it tastes good, I’ve created a pretty exhausting definition of wellness.
I believe wellness has room for both nourishment and enjoyment.
Which brings me to baking.
Sometimes Mindfulness Looks Like Baking
During one of my hip recoveries, I became a cottage baker.
It wasn’t part of some carefully designed business strategy.
I needed something that brought me joy.
So I baked.
Bread. Sweets. Things that made my kitchen smell amazing.
There was something incredibly grounding about measuring flour, mixing ingredients, waiting for something to bake and then sharing it with someone else.
For a little while, my attention wasn’t on everything my body couldn’t do.
It was on what my hands could do.
That’s mindfulness, too.
We sometimes make wellness so complicated.
Sometimes mindfulness is sitting quietly for ten minutes.
Sometimes it’s taking a walk through the trees.
Sometimes it’s watering your garden.
Sometimes it’s having coffee with someone you love.
And sometimes it’s baking an apple cider loaf and actually sitting down to enjoy a slice.
Not rushing through it.
Not feeling guilty about it.
Just being there.
So that’s what we’re making today.
Apple Cider Cinnamon Swirl Loaf
This apple cider loaf is soft, warmly spiced and filled with a simple cinnamon-brown sugar swirl.
It’s an easy apple cider quick bread that makes your kitchen smell like fall.
It’s lovely with coffee in the morning, as an afternoon treat or wrapped up to share with someone.
Ingredients
For the loaf
2 cups all-purpose flour
1½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1½ teaspoons ground cinnamon
¼ teaspoon ground nutmeg
½ cup unsalted butter, softened
¾ cup brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup apple cider
½ cup unsweetened applesauce
For the cinnamon swirl
½ cup brown sugar
1½ teaspoons ground cinnamon
1 tablespoon all-purpose flour
1 tablespoon melted butter
Optional apple cider glaze
1 cup powdered sugar
2–3 tablespoons apple cider
¼ teaspoon cinnamon
Instructions
Preheat the oven to 350°F. Grease a 9 x 5-inch loaf pan and line it with parchment paper, leaving a little overhang for easy removal.
In a medium bowl, whisk together the flour, baking powder, baking soda, salt, cinnamon and nutmeg.
In a large bowl, beat the softened butter and brown sugar until light and creamy.
Add the eggs one at a time, mixing well after each addition. Stir in the vanilla.
Mix in the applesauce.
Add the dry ingredients alternately with the apple cider, beginning and ending with the dry ingredients. Mix just until combined. Don’t overmix.
In a small bowl, combine the brown sugar, cinnamon, flour and melted butter to make the cinnamon swirl mixture.
Pour approximately half of the batter into the prepared loaf pan.
Sprinkle the cinnamon mixture evenly over the batter.
Add the remaining batter and gently spread it over the cinnamon layer.
Using a butter knife, gently swirl through the batter a few times. Don’t over-swirl—you want distinct ribbons of cinnamon throughout the loaf.
Bake for 50–60 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
Let the loaf cool in the pan for about 10–15 minutes, then use the parchment to carefully lift it out and transfer it to a cooling rack.
If using the glaze, whisk the powdered sugar, apple cider and cinnamon together until smooth. Drizzle over the cooled loaf.
Slice, pour yourself something warm to drink and enjoy it without rushing.
Yes, that last step is part of the recipe.
A Fall Mindset Practice
While your loaf is baking, try this little exercise.
Think about one thought you’ve been carrying lately that isn’t serving you very well.
Maybe it’s about your body.
Your work.
Your age.
Your relationships.
Your health.
Your progress.
Your future.
Write the thought down.
Then ask yourself:
Is this completely true?
Is this thought helping me move forward?
What else is true?
You don’t need to replace it with an overly positive statement.
Just find a little more space.
A little more compassion.
A little more possibility.
This fall, I’m choosing…
I’m choosing to pay attention to what is still possible.
I’m choosing to find joy in ordinary moments.
I’m choosing to take care of my body without making my limitations my identity.
I’m choosing to let wellness be something I practice—not something I have to perfect.
And I’m choosing to notice the beautiful things that are right in front of me.
Sometimes those things are big.
Sometimes they’re tiny.
And sometimes they smell like cinnamon and apple cider.
A Final Thought
The trees don’t apologize for changing.
They don’t try to hold onto every leaf.
They don’t decide that because one season is ending, something has gone wrong.
They simply move into the next season.
Maybe we can do some of that, too.
Maybe changing our mindset isn’t about becoming someone new.
Maybe it’s about becoming more intentional about the thoughts we carry into the life we already have.
So as you move into fall, I hope you give yourself permission to pause.
Notice your thoughts.
Question the ones that keep you stuck.
Choose the ones that help you move forward.
And make room for a little sweetness along the way.
Even if that sweetness happens to come in the form of a warm slice of apple cider loaf.
What thought are you ready to see differently this fall?
There is something about fall that makes me want to slow down.
Maybe it’s the cooler mornings. The changing leaves. The smell of something baking in the oven. The first cup of coffee that actually feels cozy instead of simply necessary.
Or maybe it’s the reminder that change is part of life.
And lately, I’ve been thinking a lot about mindset.
Not the kind of mindset that tells us to think positive and pretend everything is fine.
The kind that asks:
What am I thinking?
Is that thought helping me?
And what happens if I choose a different way of looking at this?
That distinction has become incredibly important to me.
Mindset Isn’t Pretending Everything Is Okay
I’ve had plenty of opportunities to practice this.
My life doesn’t look the way I once imagined it would. My body doesn’t always cooperate with the plans I make. There have been surgeries, pain, disappointments, changes in my work, and moments when I’ve had to grieve the life I thought I would be living.
I could spend a lot of time thinking about everything I’ve lost.
And sometimes, honestly, I do.
I’m human.
But I’ve also learned that a difficult reality and a hopeful mindset can exist at the same time.
I don’t have to convince myself that something is good when it isn’t.
I don’t have to put a positive spin on pain.
And I certainly don’t believe that changing your thoughts magically changes your circumstances.
But I do believe our thoughts influence what we notice, what we do next, and how we move through the circumstances we’re given.
That’s where mindset becomes powerful.
The Thoughts We Practice Become Familiar
Think about how easy it is to repeat the same thought.
I can’t.
This is never going to change.
I’m too far behind.
I should be doing more.
Everyone else seems to have it figured out.
The more we repeat a thought, the more familiar it becomes.
And familiar doesn’t necessarily mean true.
That’s something I have had to remind myself of over and over.
Instead of asking:
“How do I make myself think positively?”
I’ve started asking:
“Is there another thought that is also true?”
For example:
Instead of:
My body is failing me.
I might choose:
My body is asking me to live differently right now.
Instead of:
I can’t do what I used to do.
I might choose:
I can find new ways to experience movement, connection and joy.
Instead of:
Everything is changing.
I might choose:
Everything is changing—and I get to decide what I carry forward.
Those aren’t affirmations designed to erase reality.
They’re invitations to see the whole picture.
Wellness Begins With the Mindset
This is also why I’ve been talking more about mindset coaching lately.
Before we change our exercise routine, overhaul our nutrition, change our relationship with food, or create a new wellness habit, there is often something underneath it all.
Our thinking.
If you believe you have to completely change your life overnight, you’re probably going to burn out.
If you believe you have already failed because you missed a workout, you’re less likely to get back up tomorrow.
If you believe wellness means doing everything perfectly, you may never actually experience the peace you’re looking for.
But what if wellness could begin with something much smaller?
A different thought.
A different choice.
A little more curiosity.
A little less judgment.
A willingness to begin again.
That’s mindset work.
My Favorite Mindset Practice: Catch, Question, Choose
One of the simplest practices I use is:
Catch. Question. Choose.
1. Catch the thought.
Notice what you’re telling yourself.
Not what you wish you were thinking.
What are you actually thinking?
2. Question the thought.
Ask:
Is this completely true?
Is this thought helping me?
Would I speak this way to someone I love?
3. Choose a different thought.
Not necessarily a ridiculously positive thought.
Just a more helpful and believable one.
You don’t have to go from:
“Everything is terrible.”
to
“Everything is amazing!”
Maybe you simply move to:
“This is hard, and I can take the next step.”
That’s enough.
Sometimes the next thought is the next step.
And Sometimes Mindset Looks Like Baking
This is where my cottage-baking adventures come in.
During one of my hip recoveries, I found myself baking bread and sweets.
It wasn’t part of some grand wellness plan.
I simply needed something that brought me joy.
There was something incredibly grounding about measuring ingredients, mixing dough, watching something rise, and eventually pulling a warm loaf or baked treat from the oven.
For a little while, my attention wasn’t on what my body couldn’t do.
It was on what my hands could do.
That’s mindfulness, too.
We sometimes make wellness far more complicated than it needs to be.
Sometimes it’s meditation.
Sometimes it’s a walk.
Sometimes it’s sitting in the garden.
Sometimes it’s calling a friend.
And sometimes it’s making your kitchen smell like apples, cinnamon and fall.
So today, I’m sharing one of my favorite kinds of fall recipes: an easy apple cider baked treat.
Because wellness isn’t just about what we take away.
The leaves are beginning to change. The mornings feel different. Summer slowly gives way to autumn, and there is an invitation to pause and ask:
What is holding me steady?
What are the values, practices, people, rituals, and simple moments that make up my foundation?
This month, my theme is Rooted in Foundation.
And I created this aromatherapy blend to accompany that theme.
It is earthy, resinous, warm, herbaceous, and deeply grounding—a blend created not to help us escape where we are, but to invite us to come home to ourselves.
Meet the Rooted Blend
This blend brings together:
Black Spruce Frankincense Blue Tansy Blue Chamomile Cassia
Each oil contributes something different to the overall aroma.
Together, they create a blend that feels like stepping into a quiet evergreen forest, breathing deeply, and remembering where your roots are.
Black Spruce — The Roots
Black Spruce brings a fresh, green, woodsy character to the blend.
Its aroma immediately brings me to the forest—quiet trees, cool air, and that feeling of being surrounded by something much older and steadier than ourselves.
For me, Black Spruce represents connection to nature and the reminder that trees don’t have to hurry.
They simply grow.
Rooted.
Steady.
Present.
Frankincense — The Sacred
Frankincense adds a warm, resinous depth.
It has such a beautiful connection to meditation, reflection, and spiritual practices, making it a natural part of this foundation-inspired blend.
I think of Frankincense as the center of the foundation.
The invitation to pause.
To breathe.
To become quiet enough to hear yourself again.
Blue Tansy — The Calm
Blue Tansy brings a complex herbal, sweet, slightly fruity note to the blend.
It adds softness while still maintaining the grounded character of the woods and resins.
For me, it represents calm within the foundation.
Because being grounded doesn’t mean being rigid.
A strong foundation can still be soft.
It can bend.
It can breathe.
Blue Chamomile — The Gentle Heart
Blue Chamomile brings a deeply herbal, sweet, calming aroma to the blend.
It softens the stronger forest and spice notes and creates a sense of quiet warmth.
I think of it as the gentle heart of the blend.
A reminder that we don’t have to be strong every moment.
Sometimes our foundation is simply the ability to pause, breathe, and offer ourselves a little grace.
Cassia — The Warmth
Cassia brings warmth, spice, and an unmistakable autumn feeling.
It is a powerful oil, so just a little goes a long way.
And perhaps that is another beautiful lesson about foundation:
We don’t need more of everything.
We need the right things in the right proportions.
One small drop can change an entire blend.
Just like one small daily practice can sometimes change the way we move through our lives.
My Rooted Blend
For a personal diffuser blend, try:
3 drops Black Spruce
3 drops Frankincense
2 drops Blue Chamomile
1 drop Blue Tansy
1 drop Cassia
The result is earthy, resinous, woodsy, herbal, warm, and gently spicy.
It smells like autumn roots.
Like coming back to yourself.
A Simple Rooting Ritual
You don’t need a complicated ritual.
Place your diffuser somewhere you will spend a little quiet time.
Add your Rooted blend according to your diffuser’s recommended amount of water and essential oil.
Then sit comfortably.
Place your feet on the floor.
Take a slow breath in.
And as you exhale, imagine roots extending from the soles of your feet into the earth.
You don’t have to force yourself to feel grounded.
Simply notice what is already holding you.
Then ask yourself:
What makes up my foundation?
Maybe it is gratitude.
Maybe it is family.
Maybe it is nature.
Maybe it is creativity, movement, community, spirituality, or simply the commitment to keep showing up for yourself.
There is no wrong answer.
A Foundation Doesn’t Have to Be Perfect
I think we sometimes imagine that being grounded means having everything figured out.
It doesn’t.
Trees lose branches.
Leaves fall.
Seasons change.
Storms come.
And yet the roots remain.
Our lives can be much the same.
Our foundation isn’t about creating a life where nothing ever shakes us.
It is about knowing what we can return to when life does.
That is what Rooted in Foundation means to me.
Not perfection.
Not certainty.
Presence.
September Intention
This month, instead of asking:
“What else do I need to add?”
Perhaps we can ask:
“What already holds me?”
What practices keep you connected?
What values guide you?
Where do you feel most like yourself?
What helps you return to center?
Those are your roots.
And when we know our roots, we can grow in almost any direction.
Stay rooted. Stay soft. Stay connected to what matters.
Essential Oil Safety
Essential oils are highly concentrated and should be used thoughtfully.
Cassia is particularly potent and can be irritating or sensitizing to the skin, so I recommend keeping this particular blend primarily as an aromatic/diffuser blend unless you are experienced with appropriate essential-oil dilution and safety practices.
If using essential oils topically, use a properly diluted preparation appropriate for each individual oil. Avoid using essential oils internally.
When diffusing, follow your diffuser manufacturer’s recommendations and provide appropriate ventilation.
If you are pregnant, caring for a young child, have a medical condition, take medications, or have concerns about essential-oil safety, consult an appropriately qualified healthcare professional before use.
Sourdough Crunchy Granola: A Simple, Nourishing Way to Use Your Discard
There is something about homemade granola that feels like coming home.
Maybe it is the smell of oats, cinnamon, and maple slowly toasting in the oven. Maybe it is knowing exactly what went into the bowl. Or maybe it is the simple pleasure of turning something that might have been discarded into something nourishing and delicious.
For September, I am exploring what it means to be Rooted in Foundation—the simple things that help us feel steady, nourished, and connected to ourselves.
And honestly? Baking is one of those things for me.
This sourdough crunchy granola is one of my favorite ways to use extra sourdough discard. The discard adds a subtle tang and helps create those wonderful crunchy clusters that make homemade granola so satisfying.
It is wonderful over yogurt, with fresh fruit, sprinkled over a smoothie bowl, or simply eaten by the handful straight from the jar.
Why I Love This Granola
This recipe is:
Crunchy and full of clusters
Not overly sweet
A delicious way to use sourdough discard
Easy to customize
Perfect for breakfast or an afternoon snack
Made with simple pantry ingredients
And perhaps best of all, it turns something that might otherwise go to waste into something wonderful.
That feels pretty rooted to me.
Sourdough Crunchy Granola
Ingredients
Dry ingredients
3 cups old-fashioned rolled oats
½ cup chopped pecans or walnuts
½ cup pumpkin seeds
¼ cup unsweetened coconut
2 tablespoons ground flaxseed
1 teaspoon cinnamon
½ teaspoon sea salt
Wet ingredients
½ cup sourdough discard
? cup pure maple syrup
¼ cup melted coconut oil or butter
1 teaspoon vanilla extract
Optional additions after baking
Dried cranberries
Raisins
Dried cherries
Chopped dark chocolate
Additional coconut
Pumpkin seeds or other nuts
Instructions
1. Prepare the oven
Preheat your oven to 325°F.
Line a large baking sheet with parchment paper.
2. Mix the dry ingredients
In a large bowl, combine the oats, nuts, pumpkin seeds, coconut, flaxseed, cinnamon, and salt.
Give everything a good stir so the ingredients are evenly distributed.
3. Mix the wet ingredients
In a separate bowl, whisk together the sourdough discard, maple syrup, melted coconut oil or butter, and vanilla.
The sourdough discard helps bind the mixture together, which is part of what gives this granola its wonderful cluster texture.
4. Bring it all together
Pour the wet ingredients over the oat mixture.
Stir thoroughly until everything is evenly coated.
5. Press it down
Spread the granola onto your prepared baking sheet.
This is important: don’t just spread it loosely.
Use the back of a spatula or spoon to gently press the mixture into a fairly even layer.
This helps encourage those beautiful clusters.
6. Bake
Bake for approximately 30–40 minutes, checking around the 20-minute mark.
If your oven has hot spots, rotate the pan halfway through.
You are looking for a beautiful golden-brown color and a dry, toasted appearance.
7. Don’t touch it!
This may be the hardest part.
Remove the granola from the oven and let it cool completely on the baking sheet before breaking it apart.
As it cools, it becomes crisp and the clusters firm up. This cooling period is one of the keys to getting that crunchy texture.
Once completely cool, break it into whatever size clusters you like.
Then add any dried fruit or chocolate you want.
My Favorite Ways to Enjoy It
I love this granola:
Over Greek yogurt with fresh berries and a drizzle of honey.
With milk as a simple homemade breakfast cereal.
On a smoothie bowl for a little extra crunch.
By the handful when I need a quick snack.
And it makes a beautiful homemade gift tucked into a jar with a simple ribbon.
Make It Your Own
One of the best things about granola is that you really don’t have to follow the rules.
Try:
Pecans + dried cranberries
Almonds + coconut
Pumpkin seeds + dried cherries
Walnuts + dark chocolate
Pumpkin spice + pecans for an autumn version
Just remember that delicate ingredients like chocolate and many dried fruits are best stirred in after the granola has cooled.
The Foundation of Homemade
There is something deeply grounding about making food from scratch.
It slows us down.
We measure. We stir. We wait.
And then we get to enjoy the result.
Maybe being rooted isn’t always about doing something profound.
Maybe sometimes it is simply standing in your kitchen, stirring a bowl of oats, listening to the oven hum, and remembering that nourishment can be simple.
What are the little things that help you feel rooted?
For me, baking is definitely one of them.
Storage
Once completely cool, store your granola in an airtight container at room temperature.
For the best texture, make sure the granola is completely cool before sealing the container.
