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.
Rooted in Foundation: The Four Things That Keep Me Grounded
What keeps me rooted?
It’s a question I’ve been sitting with as we move into September.
Life has a way of changing. Sometimes gradually, sometimes without warning. There are seasons when everything feels steady and seasons when we are asked to bend, adapt, begin again, or simply keep going.
I’ve learned that being grounded doesn’t mean life stays still.
It means having something within us to return to.
For me, that foundation is built around four things:
Gratitude. Connection. Mindfulness. Resilience.
These are the roots that help me navigate the changing seasons of my life.
What Does It Mean to Be Rooted?
Think about a tree.
What we see above the ground—the branches, leaves, flowers, and fruit—is only part of the story.
Beneath the surface is an entire system of roots.
We don’t always see them, but they are doing some of the most important work.
They anchor the tree. They help it find nourishment. They allow it to withstand wind and changing weather. And they give it the stability it needs to continue growing.
I think we are much the same.
The parts of our lives that others see—our work, relationships, accomplishments, routines, and responsibilities—are only the visible portion.
Our foundation is underneath it all.
And when that foundation is tended, we have something to draw from when life becomes difficult.
My Four Roots
1. Gratitude
Gratitude is one of the simplest ways I know to return to the present moment.
It doesn’t mean pretending everything is wonderful.
It means noticing what is.
A warm cup of coffee. A beautiful morning. A conversation that makes me smile. Time in the garden. A dog curled up beside me. A body that carries me through another day.
Gratitude shifts my attention from everything that is missing toward what is still here.
It helps me remember that even difficult seasons can contain moments of beauty.
2. Connection
We aren’t meant to navigate life completely on our own.
Connection can look like family and friendship, but it can also be community, conversation, nature, animals, creativity, or simply feeling connected to something larger than ourselves.
For me, connection is about belonging.
It’s the reminder that I don’t have to have everything figured out by myself.
Sometimes being rooted means allowing ourselves to be held by the people, places, and experiences that nourish us.
3. Mindfulness
Mindfulness gives me a way to come back to what is happening right now.
Not yesterday.
Not the next appointment, next responsibility, or next thing on the list.
Here.
This breath.
This moment.
This body.
This place.
Mindfulness doesn’t make challenges disappear. But it can change the way we meet them.
It creates a little space between what is happening and how we respond.
And sometimes that little bit of space is exactly what we need.
4. Resilience
Resilience is not about being strong all the time.
I think we sometimes misunderstand resilience as pushing through, never struggling, or refusing to bend.
But look at a tree in the wind.
It bends.
It moves.
It responds to the conditions around it.
And then it keeps growing.
To me, resilience is much more about returning than resisting.
It’s falling apart and finding your way back.
It’s adapting when the path changes.
It’s beginning again.
It’s remembering that one difficult season does not define the entire story.
Strong Roots Don’t Mean We Never Bend
This may be the most important part of what I’m exploring this September.
Being rooted doesn’t mean becoming rigid.
It doesn’t mean we never struggle, never change our minds, never feel overwhelmed, or never lose our way.
It means we have somewhere to return to.
Our roots can remind us who we are when circumstances make us question everything else.
They can give us a place to pause.
To breathe.
To listen.
To begin again.
Rooted in Foundation: September
This month, I’m inviting you to explore your own foundation.
Not the foundation you think you should have.
Your foundation.
What grounds you?
What nourishes you?
What helps you feel connected?
What reminds you to slow down?
What helps you get back up when life knocks you sideways?
And perhaps most importantly:
What are you rooted in?
Throughout September, I’ll be exploring these four roots—gratitude, connection, mindfulness, and resilience—through yoga, nature, reflection, movement, and the everyday practices that help us create a more peaceful and grounded life.
Because our foundation isn’t something we build once and finish.
It’s something we return to.
Something we tend.
Something we strengthen.
Something we grow.
And just like the roots of a tree, much of its power may never be visible.
But that doesn’t mean it isn’t there.
These are the roots of my foundation.
What are yours?
A Simple September Reflection
Take a few quiet moments today and consider these four questions:
Gratitude: What is something I can appreciate today?
Connection: What or who helps me feel that I belong?
Mindfulness: What helps me return to the present moment?
Resilience: What helps me find my footing when life becomes difficult?
There is something about a warm, homemade scone that feels like a little bit of comfort.
These sourdough discard scones are buttery, tender, lightly sweet, and incredibly easy to customize. I love using sourdough discard in them because it adds a wonderful texture while giving me one more way to use up my starter.
For September, I’m making two fall-inspired flavors:
Raspberry White Chocolate — sweet, creamy, and bursting with raspberries.
Apple Cinnamon Toffee — warm, cozy, and full of everything I love about fall baking.
The best part? They both start with the exact same basic recipe.
Basic Sourdough Discard Scone Recipe
Ingredients
380 grams all-purpose flour — scant 3 cups
90 grams granulated sugar — about ½ cup
15 grams baking powder — about 1 tablespoon
4 grams salt — about ¾ teaspoon
113 grams unsalted butter — 8 tablespoons, cold
2 large eggs — about 100 grams
100 grams sourdough discard — scant ½ cup
60 grams heavy cream — about ¼ cup
4 grams vanilla extract — about 1 teaspoon
2 tablespoons heavy cream — for brushing the tops
Granulated sugar — for sprinkling
Instructions
1. Preheat your oven to 400°F.
Line a baking sheet with parchment paper.
2. Mix the dry ingredients.
In a large bowl, whisk together the flour, sugar, baking powder, and salt.
3. Add the butter.
Cut the cold butter into small pieces and work it into the flour mixture until it resembles coarse crumbs. A few small pieces of butter remaining are perfectly fine—and actually a good thing!
4. Mix the wet ingredients.
In a separate bowl, whisk together the eggs, sourdough discard, heavy cream, and vanilla.
5. Combine.
Pour the wet ingredients into the dry ingredients. Gently mix until the dough just comes together.
Don’t overmix. The dough should be soft and a little shaggy.
6. Add your flavor ingredients.
This is where you can turn the basic recipe into your favorite flavor. See the variations below.
7. Shape the dough.
Turn the dough onto a lightly floured surface and gently bring it together.
Pat or press the dough into a round about 1½ inches thick.
Cut into 8 wedges.
8. Prepare for baking.
Place the scones on your parchment-lined baking sheet.
Brush the tops with heavy cream and sprinkle lightly with granulated sugar.
9. Bake.
Bake at 400°F for 18–22 minutes, or until the edges and tops are lightly golden.
Allow them to cool for a few minutes before serving.
A Few Tips for Really Good Scones
Keep your butter cold. Cold butter creates those tender, flaky pockets throughout the scone.
Don’t overwork your dough. The less you handle it, the more tender your scones will be.
Don’t worry about perfect-looking dough. A slightly shaggy dough makes a beautiful scone.
Bake them close together. If you prefer taller, softer scones, place them fairly close together on the baking sheet.
Flavor Variations
Once you’ve made the basic dough, it’s time to have some fun!
Raspberry White Chocolate
For the perfect combination of tart berries and creamy sweetness, add:
After combining the wet and dry ingredients, gently fold in the freeze-dried raspberries and white chocolate chips.
Then carefully fold in the frozen raspberries.
Keep the raspberries frozen until you’re ready to add them. This helps keep the berries from breaking down too much and turning the entire dough pink.
A few broken berries are absolutely fine, though. Those beautiful raspberry streaks are part of what makes these scones so pretty!
Shape, brush with cream, sprinkle with sugar, and bake as directed above.
Optional: Once cooled, drizzle with melted white chocolate for an extra-special finish.
Apple Cinnamon Toffee
This one tastes like September in a scone.
Warm cinnamon, fragrant allspice, tender apples, and sweet little bits of toffee make this the perfect cozy fall treat.
Add:
10 grams cinnamon
5 grams allspice
1 medium apple, diced small
100 grams toffee bits
To Make
Add the cinnamon and allspice to the dry ingredients before mixing the dough.
Prepare the basic recipe as directed.
Once the dough begins to come together, gently fold in the diced apple and toffee bits.
I recommend dicing the apple fairly small—about ¼-inch pieces. If your apple is especially juicy, pat the diced pieces dry with a paper towel before adding them.
Shape, brush with cream, sprinkle with sugar, and bake as directed above.
Optional: Drizzle the cooled scones with a simple vanilla glaze or caramel.
The Perfect Fall Pairing
I love how different these two scones are while starting with the same simple recipe.
The Raspberry White Chocolate is bright, fruity, and sweet.
The Apple Cinnamon Toffee is warm, spiced, and unmistakably fall.
And both are wonderful with a cup of coffee or tea on a cool September morning.
There really is something special about making food from scratch and sharing it with people you love.
Simple ingredients. Small batches. A little time in the kitchen. And something delicious to share.
What if you didn’t have to begin on the first day of the month, follow every practice exactly as planned, or somehow find 30 uninterrupted days to make a difference?
Over the past 30 days, I’ve been exploring yoga through a simple daily practice.
Not a practice built around perfection.
Not a challenge to see how flexible, strong or disciplined we can become.
But a practice of coming home to ourselves.
And as this 30 Days of Yoga journey comes to an end, I keep thinking about the person who may be watching from the sidelines.
Maybe you’ve been following along.
Maybe you’ve watched a few practices but haven’t started.
Maybe you’ve told yourself you’ll begin when life settles down.
Maybe you’ve missed several days and decided you’ve already “failed.”
If that’s you, I want you to hear this:
You haven’t missed your opportunity.
You can begin today.
Yoga Isn’t About Catching Up
One of the things I wanted this 30-day journey to teach was that yoga is not about checking every box.
You don’t have to complete Day 1 before you can do Day 15.
You don’t have to be flexible.
You don’t have to know all the poses.
You don’t have to practice for an hour.
And you certainly don’t have to look like the person next to you.
Yoga is an invitation to pay attention.
To notice your breath.
To feel your body.
To observe your thoughts.
To discover where you are holding tension.
To notice where you are strong.
To learn when to push and when to soften.
And perhaps most importantly, to learn something about yourself.
Thirty Days Can Change the Way You See Your Practice
Throughout these 30 days, we’ve explored different ways of moving and being in the body.
We’ve moved the spine in its six directions.
We’ve practiced standing.
We’ve explored twists.
We’ve worked with strength.
We’ve practiced arriving in the body.
We’ve talked about letting go of perfection.
We’ve explored what happens when we stop trying to make our practice look a certain way and instead begin making it our own.
And that may be the most important lesson of all.
Your yoga practice doesn’t belong to anyone else.
It doesn’t have to look like mine.
It doesn’t have to look like a yoga class on Instagram.
It doesn’t even have to look the same from one day to the next.
Some days your practice might be strong.
Some days it might be five minutes of breathing.
Some days it might be chair yoga.
Some days it might be lying on the floor and simply noticing your breath.
It all counts.
Start Where You Are
This is one of the foundations of my teaching, especially when working with adaptive yoga, older adults, caregivers and people navigating physical limitations.
We start where we are.
Not where we think we should be.
Not where we were five years ago.
Not where someone else is.
Where we are.
Your body today is the body you get to practice with.
And that body deserves compassion.
It deserves patience.
It deserves curiosity.
It deserves to be listened to.
What If You Started Today?
If you’ve been thinking about starting yoga, here’s my invitation:
Don’t worry about the 30 days you missed.
Don’t worry about whether you’re “doing it right.”
Don’t worry about becoming a yogi.
Just choose one practice.
Set aside 10 or 15 minutes.
Put your phone somewhere you won’t be tempted to scroll.
Take a breath.
And begin.
You can start with Day 1.
Or Day 10.
Or Day 23.
Or simply choose whichever practice speaks to you.
There is no yoga police coming to check your progress.
There is only you, your breath and this moment.
Carrying the Practice Into September
As August comes to a close, I’m beginning to turn my attention toward September.
Our theme will be grounding and finding our foundation.
And I think these two ideas belong together.
Because before we can grow, we need somewhere to root.
Before we can reach outward, we need to know what supports us.
Before we can keep moving forward, sometimes we need to pause and feel our feet on the ground.
End-of-Summer Sheet Pan Dinner: Simple, Nourishing & Perfect for Busy Weeknights
There is something about the end of summer that always feels a little bittersweet.
The garden is still giving, but the days are getting shorter. The carefree rhythm of summer begins to shift into school schedules, work routines, appointments and the familiar feeling that everyone needs to be somewhere at the same time.
This is the time of year when I want food that is simple, nourishing and unfussy.
I want to walk into the garden, gather what is ready, put dinner together, and have something delicious on the table without making another complicated decision.
That’s where this end-of-summer sheet pan dinner comes in.
It is one of those meals that is more of a formula than a strict recipe. Use what you have. Change the vegetables. Add herbs from the garden. Make enough for leftovers.
And if you’re heading into a busy September, this is exactly the kind of recipe worth keeping in your back pocket.
Why I Love This Recipe
The beauty of a sheet pan dinner is that everything cooks together on one pan.
That means:
Less prep
Less cleanup
Plenty of vegetables
Easy leftovers
Lots of flexibility
Dinner can be ready in about 30–40 minutes
It is also a wonderful way to use those late-summer vegetables that are still showing up in the garden.
Zucchini, peppers, tomatoes, onions and herbs are all perfect here.
You can also add whatever you have on hand. The goal isn’t perfection. It’s nourishment.
And honestly, that’s a pretty good philosophy for September, too.
End-of-Summer Sheet Pan Dinner
Ingredients
For the sheet pan:
1–1½ pounds chicken breasts or boneless chicken thighs
2 zucchini, sliced into thick half-moons
1–2 bell peppers, sliced
1 small red or yellow onion, sliced
1 cup cherry tomatoes
2 cups baby potatoes, halved
2–3 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon dried Italian herbs
½ teaspoon smoked paprika
Salt and freshly ground black pepper, to taste
Optional finishing touches:
Fresh basil, parsley or oregano
Fresh lemon juice
A sprinkle of feta
Balsamic glaze
Directions
1. Heat the oven.
Preheat your oven to 425°F.
Line a large sheet pan with parchment paper if you want an especially easy cleanup.
2. Start with the potatoes.
Place the halved potatoes on the pan and toss with a little olive oil, salt, pepper and half of the seasonings.
Roast for about 15 minutes before adding the other ingredients.
3. Add everything else.
Add the chicken, zucchini, peppers, onion and tomatoes.
Drizzle with the remaining olive oil and sprinkle with the remaining seasonings.
Toss gently to coat.
4. Roast.
Return the pan to the oven and roast for another 18–25 minutes, depending on the size and thickness of your chicken.
The chicken should reach a safe internal temperature of 165°F.
5. Finish and serve.
Remove from the oven and let the chicken rest for a few minutes.
Add fresh herbs and a squeeze of lemon.
If you like, finish with feta or a small drizzle of balsamic glaze.
That’s it.
One pan. Dinner done.
Make It Your Own
This is where I think this recipe really shines.
You don’t need to follow it exactly.
Try:
Green beans instead of zucchini
Sweet potatoes instead of baby potatoes
Mushrooms instead of peppers
Sausage instead of chicken
Chickpeas instead of meat
Fresh garden tomatoes instead of cherry tomatoes
Whatever herbs are growing in your garden
You can even roast a double batch of vegetables and use the leftovers throughout the week.
Add them to eggs.
Put them over rice or quinoa.
Toss them into a salad.
Wrap them in a tortilla.
The leftovers become another meal instead of another chore.
A Little September Reminder
There is something I love about recipes like this because they remind me that nourishment doesn’t have to be complicated.
We sometimes make wellness much harder than it needs to be.
We think we need the perfect meal plan.
The perfect morning routine.
The perfect workout.
The perfect schedule.
But sometimes wellness looks like opening the refrigerator, using what you have, and feeding yourself something warm and nourishing.
Sometimes it looks like sitting down for ten quiet minutes before the evening gets busy.
Sometimes it means simplifying.
As summer winds down and September begins, I’m thinking a lot about grounding, finding our foundation and returning to the things that actually support us.
And maybe a simple dinner can be part of that.
From My Kitchen to Yours
As we transition from the slower days of summer into the busyness of fall, I hope you give yourself permission to make things easier.
Use what you have.
Keep dinner simple.
Feed yourself well.
And remember that nourishment doesn’t have to be elaborate to be meaningful.
Sometimes the simplest things are the ones that sustain us.
An Essential Oil Blend for Abundance: Harvesting What Is Already Within
What if abundance isn’t something we have to chase?
What if, instead of constantly reaching for the next thing, we paused long enough to notice what is already growing in our lives?
This month, I’ve been exploring the theme of Harvest Within—the idea that we all carry something within us that is ready to be recognized, nurtured, and shared.
Sometimes it is wisdom we’ve earned through difficult seasons.
Sometimes it is simply the ability to keep showing up.
And sometimes abundance looks surprisingly ordinary: a garden full of flowers, a good conversation, a quiet morning, a body that carried us through another day.
I wanted to create an essential oil blend that captured that feeling.
An Abundance Essential Oil Blend
This is a warm, uplifting blend with a little grounding underneath it. I love it for meditation, journaling, yoga, morning rituals, or anytime you want to intentionally shift your attention toward what is already good and growing.
My Abundance Blend
3 drops Wild Orange
3 drops Tangerine
2 drops Lavender
1 drop Roman Chamomile
1 drop Patchouli
The citrus oils bring brightness and joy. Lavender and Roman Chamomile soften the edges, while Patchouli gives the blend a grounding quality.
Together, they create a blend that feels both uplifting and rooted.
And isn’t that what abundance really is?
Not constantly reaching higher without ever being grounded.
But learning how to feel grateful for what is here while still allowing yourself to grow.
How to Use Your Abundance Blend
There are several ways you can incorporate this blend into your daily rituals.
Diffuse it
Add the appropriate number of drops for your diffuser according to the manufacturer’s instructions.
Turn it on while you practice yoga, journal, drink your morning coffee, or simply sit quietly for a few minutes.
Let the aroma become a reminder:
There is already something here to harvest.
Create a personal roller blend
For a 10 mL roller bottle, add your essential oils and fill the remainder with a carrier oil such as jojoba or fractionated coconut oil.
Use a skin-safe dilution appropriate for your needs and follow the safety recommendations for each essential oil.
Apply to pulse points when you want a sensory reminder of your intention.
Make it part of your yoga practice
Before beginning your practice, place a drop or two of the diluted blend in your hands, rub your palms together, and pause.
Take a slow breath.
Ask yourself:
What quality do I already have in abundance?
Maybe it is patience.
Maybe compassion.
Maybe strength.
Maybe humor.
Maybe resilience.
Maybe the ability to begin again.
You don’t have to manufacture something you don’t have.
Sometimes the practice is simply noticing what is already there.
Abundance Is Not Just About More
We live in a culture that often equates abundance with accumulation.
More money.
More accomplishments.
More followers.
More productivity.
More things checked off the list.
But I’m becoming increasingly interested in a different definition.
Abundance is noticing.
Noticing the people who love us.
Noticing the lessons we’ve learned.
Noticing the skills we’ve developed.
Noticing the beauty growing right outside our door.
Noticing that even after difficult seasons, something inside us may still be blooming.
My garden has been reminding me of this all summer.
A flower doesn’t apologize for being exactly what it is.
A zinnia doesn’t compare itself to a rose.
A sunflower doesn’t wonder whether it is producing enough.
It simply grows.
And eventually, it gives something away.
That feels like a pretty beautiful definition of abundance to me.
A Simple Abundance Ritual
Try this sometime this week.
Light a candle or diffuse your Abundance blend.
Sit comfortably and take several slow breaths.
Then ask yourself three questions:
What am I harvesting?
What have I learned, developed, survived, created, or cultivated?
What is growing?
What part of my life is still unfolding?
What do I have enough of to share?
Maybe it is kindness.
Maybe encouragement.
Maybe laughter.
Maybe your time.
Maybe your experience.
Maybe simply your presence.
You don’t have to give everything away.
But there is something powerful about realizing that what we have cultivated within ourselves can become nourishment for someone else.
The Harvest Within
The garden teaches us that growth doesn’t happen all at once.
There is a season for planting.
A season for tending.
A season for waiting.
And eventually, a season for harvesting.
Our lives are much the same.
We don’t always recognize the seeds we planted until much later.
The patience we practiced.
The boundaries we learned.
The grief we moved through.
The courage we found.
The lessons that came from things not going according to plan.
Those things become part of our harvest.
So this month, rather than asking yourself, What do I need more of?
Try asking:
What do I already have in abundance?
Then pause long enough to notice it.
That may be where the real abundance begins.
A Note About Essential Oil Safety
Essential oils are highly concentrated plant extracts and should be used thoughtfully. Always follow the manufacturer’s dilution recommendations, use appropriate ventilation when diffusing, and consider individual allergies, sensitivities, medications, pregnancy, pets, and other health considerations. Never ingest essential oils unless specifically directed by a qualified healthcare professional trained in their safe use. When applying oils to the skin, dilute appropriately and perform a patch test when appropriate.
This post is for educational and wellness purposes and is not intended to diagnose, treat, or prevent any medical condition.
