Strawberry and Cranberry Christmas Jam combines the sweetness of strawberries with the tartness of cranberries, creating a bright and flavorful preserve with a perfect balance of sweet and tangy notes. This jam is enhanced with warming spices, making it an ideal spread for the holiday season.
The jam can be spread on toast, served with cheeses, or used as a topping for desserts like cakes and ice cream. It’s often packaged as a thoughtful gift during the holiday season, making it a popular homemade treat for Christmas celebrations.
Strawberry and Cranberry Christmas Jam Recipe
Ingredients:
6 cups fresh or frozen strawberries
2 cups fresh or frozen cranberries
5 cups granulated sugar (adjust based on your sweetness preference)
1 tablespoon fresh lemon juice (helps balance the tartness)
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground nutmeg
1 tablespoon orange zest (optional, for extra citrusy depth)
1 teaspoon vanilla extract (optional, for added warmth)
Instructions:
Prepare the fruit:
Thaw the frozen strawberries.
Rinse the cranberries
Puree the strawberries with the cranberries using a food processor. I found added both fruit helped the cranberries puree a little easier.
Cook the fruit:
In a large saucepan, combine the strawberries and cranberries. Add the sugar. Cook over medium heat and bring to a boil.
Once the mixture starts to simmer, add the spices.
Add the sugar and spices:
Stir in the , cinnamon, ginger, cloves, nutmeg, and orange zest (if using). Continue cooking over medium heat, stirring constantly to prevent burning. The mixture will start to thicken as it cooks down.
Remove from the heat and add the fruit pectin.
Cook the jam:
Let the jam return to a boil for another minute, stirring constantly. .
Add vanilla extract (optional):
Once the jam has boiled, stir in the vanilla extract for a warm, aromatic flavor boost.
Jar the jam:
Sterilize your jars by boiling them in water for 10 minutes, or by running them through a dishwasher cycle.
Carefully spoon the hot jam into the sterilized jars, leaving about ¼ inch of space at the top. Wipe the rims clean with a damp cloth before sealing the jars with lids.
Seal and cool:
If you want to preserve the jam long-term, you can process the jars in a water bath canner for 10 minutes to ensure they seal properly. Alternatively, you can store the jam in the fridge for up to 3-4 weeks or freeze it for longer storage.
Serving Suggestions:
Spread on toast or scones for a festive breakfast or brunch.
Use as a topping for cream cheese or goat cheese on crackers for a holiday appetizer.
Spoon over vanilla ice cream or cheesecake for a delicious dessert.
This Strawberry and Cranberry Christmas Jam is a perfect homemade gift, too. It captures the flavors of the season and adds a personal, heartfelt touch to your holiday celebrations. Enjoy!
Giving a gift from a small business is giving a gift twice. – Anonymous
It is such a special treat to receive a handmade gift and I am thrilled to have put together a variety of my favorites things to make and use. Also, two of my most popular yoga and wellness offerings are also listed. If you would rather give a gift certificate and allow the recipient of your generosity to choose what he/she would like, please just reach out to me. I cannot wait for your loved ones to get some of these unique items.
This perfectly crafted blend is my most popular mingling of aroma and gemstones. This wonderful scent will instantly shift your mood towards a place of abundance and gratitude. Apply to the wrists, behind the ears and on the heart.
Siberian fir helps in breaking negative emotional and spiritual patterns
Frankincense raises awareness and helps to shine your bright light
Grapefruit teaches us to appreciate who we are
Wild Orange brings abundance, a bright future and gladness to the heart
Geranium is heart opening and helps one to feel security in what you do have
Clove instills personal power and a sense of protection and integrity
Amber chips are a fossilized tree resin. Amber radiates laughter, vitality, and courage. This stone holds the protective energy of our beloved trees, the guardians of Earth. Amber helps to alleviate stress. Amber clears depression, stimulates the intellect and promotes self-confidence and creative self-expression. It encourages decision-making, spontaneity and brings wisdom, balance and patience.
Aromatherapy Bath Salts
$7
These gorgeous tubes make great stocking stuffers, teacher gifts or special offerings for loved ones. Each tube is filled with epsom salt, lavender petals and soothing essential oils to bring a spa like experience for the lucky recipient. One tube will fill one or two baths.
This year I added FRESH lavender petals to the bath salts and the aroma is so good!
Give the men in your life this wonderful, woodsy beard oil. It will be grounding and spicy and make their stubble feel soft and shiny.
Bath Fizzies
$20 for 10 Fizzies
There is nothing like sinking into a tub with a hot bubbly tub with fizzing bath bombs. If you know me well, it is my ultimate form of self-care. I have mastered the bath bomb and have found the perfect combination for a deep relaxation for the body. These smell amazing and are also so good for the skin and detoxing the body.
Custom Essential Oil Blend
$22
Do you have a special person in mind that would love a little remedy to help them sleep? Maybe manage some aches and pains? Boost immunity? Feel calm and centered? When you purchase this, you and I will chat and find the perfect blend for your loved one!
Body Butter
$25
This fan favorite is a popular gift for anyone! Handmade with natural shea butter and pure essential oils this creamy skin soothing butter is the perfect gift. Not only does this smell amazing but it is a completely natural and skin loving cream that makes the skin feel so soft.
This year I have three different varieties of body butter available!
Marigold Infused Body Butter
Marigolds are a relative to the ever popular calendula flower which is known for its skin healing properties. By infusing fractionated coconut oil with fresh marigold petals the body butter comes out silky, creamy and ultra soothing for skin. I added Wild orange, Grapefruit, Siam wood, Eucalyptus, Bergamot, Green mandarin other pure essential oils.
Geranium Infused Body Butter
Geraniums are commonly referred to as poor man’s rose, both of which are known for their skin healing properties. By infusing fractionated coconut oil with fresh geranium petals the body butter comes out smooth, creamy and so soft. To enhance the floral theme, I added pure magnolia, jasmine, and geranium essential oils.
Lavender Infused Body Butter
Lavender is known for its soothing and calming properties. By infusing fractionated coconut oil with fresh lavender blooms the body butter is perfect for a bedtime application to support sleep. Lavender is also one of the most calming plants so this is a great choice for any skin issues or simply to help dryness. To enhance the lavender, I added pure lavender essential oil.
Christmas Spread
$5
Christmas Spread is a fruit spread made with cranberries, strawberries, oranges, and wonderful spices. What a bountiful flavor of the holiday season in every bite! Perfect for toast, cheesecake, Brie cheee or homemade waffles.
I also have a limited quantity of Palisade Peach Jam!
$5/jar $3/half-size jar
Potpourri Simmer Pot
$8
A potpourri simmer pot is a natural, fragrant way to freshen up your home by simmering aromatic ingredients in water on the stove. As it heats, the ingredients release their scent, creating a cozy, inviting atmosphere. These simmer pots are made of citrus peels, fresh cranberries, cinnamon sticks, cloves, and star anise.
How to Order
To simplify the process of ordering, simply email me below (or you can text me) and tell me which items you would like and if you will be picking them up, or if you’d like me to ship them. I will email you back a confirmation and a total. You can use venmo, Zelle, PayPal or good old fashioned cash.
So many of you have been so supportive of me over the years. I am so blessed that I can continue to share my passion and touch your life. It means a lot to me that you know that you are very important in my life and I am incredibly grateful that our paths have crossed. I believe that now more than ever, we need to recognize the people and meaningful connections that we all have.
As always, it is my hope that you stay healthy and happy in your mind, body and spirit.
Sourdough Discard Chicken and Dumplings is the perfect comfort food, blending the rich warmth of homemade chicken soup with pillowy, tangy dumplings. Let’s face it comfort food is where it’s at.
Comfort food is like edible nostalgia—a warm, familiar hug on a plate. It’s the type of food that feels nourishing and soul-satisfying, often tied to memories of home, family, or simpler times. Comfort food dishes are usually rich in flavor, hearty, and filling, and they evoke a sense of coziness, safety, and calm.
Here’s my favorite recipe for Sourdough Discard Chicken and Dumplings that’s comforting, hearty, and a great way to use sourdough discard!
Ingredients
For the Soup:
1 whole chicken (about 4-5 pounds) or 1 pound of boneless chicken thighs/breasts
8 cups chicken broth
2 large carrots, diced
2 celery stalks, diced
1 large onion, diced
3 garlic cloves, minced
1 bay leaf
1 tsp dried thyme
Salt and pepper, to taste
2 tbsp olive oil or butter
For the Sourdough Dumplings:
1 cup all-purpose flour
1/2 cup sourdough discard
1/2 cup milk
2 tsp baking powder
1/2 tsp salt
2 tbsp melted butter or olive oil
Fresh herbs like parsley or chives (optional)
Instructions
Step 1: Make the Soup
In a large pot or Dutch oven, heat olive oil or butter over medium heat. Add diced onion, carrots, and celery, cooking until softened (about 5-7 minutes).
Add the garlic, cooking for another minute until fragrant.
Pour in the chicken broth, add bay leaf and thyme, and season with salt and pepper.
Place the whole chicken or chicken pieces into the pot and bring to a boil. Lower to a simmer, cover, and cook until the chicken is cooked through (about 20-30 minutes for boneless pieces, 1-1.5 hours for a whole chicken).
Remove the chicken from the pot. Let cool slightly, shred the meat, and discard any bones or skin. Return shredded chicken to the soup.
Step 2: Make the Sourdough Dumplings
In a mixing bowl, combine the flour, baking powder, and salt.
Stir in the sourdough discard, milk, and melted butter until just combined (avoid over-mixing). If desired, add fresh herbs to the batter.
The batter should be thick but spoonable.
Step 3: Cook the Dumplings
Bring the soup to a gentle simmer. Drop spoonfuls of the dumpling batter onto the soup (about 1-2 tbsp per dumpling).
Cover the pot and let the dumplings steam for 10-12 minutes, until they are puffed and cooked through. Avoid lifting the lid during this time.
Step 4: Serve
Remove the bay leaf and adjust the seasoning of the soup as needed.
Ladle soup and dumplings into bowls, garnish with fresh herbs if desired, and serve warm.
This dish is a hug in a bowl! The combination of warm, savory broth, wholesome vegetables, tender chicken, and sourdough dumplings is deliciously filling and satisfying, perfect for cozying up on a chilly day. Enjoy your cozy bowl of Sourdough Discard Chicken and Dumplings!
I realized once again today that in this great online world it’s hard to really know someone. We see their passions; perhaps perfectly curated food or vacation photos, and we see snippets of the person that they are, but can we really know someone and their quirks through an online platform?
Clearly, I love yoga, natural options like essential oils, inspirational events and situations, brain injuries and much more. I’d like to share a little more with you about myself.
Let’s get a little bit personal for a bit.
I have a love affair with smashed-nosed dogs (pugs, Boston’s, bulldogs, boxers). I can’t help myself.
It hurts my heart to see others not valued for who they are, especially those with disabilities.
My favorite color is any shade of orange, I’ve even had an orange car! (I had a VW beetle with three little kids—what was I thinking?)
I collect crystals and if you came to my house, you’d find them everywhere (even in most of the window sills). My sweet little granddaughters carry their own all around and it warms my heart.
I can’t stand unloading the dishwasher but I love cleaning the kitchen floor.
Walking is how I manage pain, stress and general life stuff. I average around 18,000 steps a day.
I technically have four paid jobs that I juggle each day (I teach yoga and adaptive yoga, I teach wellness and essential oil education, I am a provider for my daughter with special needs, I take care of my mom’s billing business, and I am always a mom to my girl. And, I am the best unpaid MayMay to some sweet littles!
Being outside is imperative to my health. I walk outside 99.9% of the days. I can’t do frigid wind chill, but I am up for bundling up any time to walk. It’s where I connect. Nature feeds me and it’s also where I have learned to listen.
About 20 years ago I decided that I was so done being overweight so I changed my habits, starting walking and eating better, healed my inner world and lost all the weight. At one point I weighed 100 pounds more than I do now.
I believe we are all here to make the world better and kinder. So simple.
I also love teaching others how to find their values and principles to navigating life. When I am living in these values I am aligned and in the flow. When I venture away from these I find myself lost and struggling.
1. Faith (in my purpose, in other people, in life) 2. Service (to do something without personal gain) 3. Kindness (simple…just be kind) 4. Acceptance (for everything) 5. Diligence (don’t half ass things or put things off) 6. Action (this is always necessary for success) 7. Awareness (be awake to life’s simplest things) 8. Belief (a deep knowing which is empowering) 9. Fulfillment (each choice is to support the good) 10. Love (act in alignment with my heart)
Have you taken the Clifton Strength Finder test?
Here are my top 5 strengths and how they show up in my life!
I have found it FASCINATING and can see how they all have influenced my business and personal decisions.
Belief—I have certain core values that are unchanging. Out of these values my life purpose has emerged. I can see now how this #1 also played a negative role in my marriage. I was unable to bend when I needed to and see someone else’s perspective. My work HAS to be meaningful or I either.
Responsibility—If I say I am going to do something, I will do it. I am commuted to values like honesty and loyalty. Sometimes this strength gets in the way of my ability to relax because I feel so much responsibility for getting things accomplished.
Connectedness—I have faith in the connectedness of all things. I am able to link people and lessons and experiences and outcomes. I am not a big believer in coincidence as I believe everything that happens has a reason. This has served me well in my own personal struggles as well as my business.
Discipline — I enjoy order and thrive when things are such. I love routine and predictability. When my kids were little I even color coded legos…a tad extreme I get it, but I thrive when things are in order. I also am very disciplined with my body and workouts. I hold myself to a super high standard of keeping my word to myself. Uummm, see responsibility above.
Focus— They say people with this strength can take directions, take action and follow through. I definitely thrive when I have accomplished what I set out to do. In fact, prioritizing what needs to be done and doing it first has been a stickler in many of my relationships where someone else may prefer to play first then check off the list.
Woven Together
Crazy how they are all interwoven for me! My main domain is in the executing realm so basically I get stuff done and believe strongly in living that way. Can you see how that might negatively influence a relationship? Over the years I have learned to channel these more into the business world and I am able to deliver my beliefs in a softer more palatable way for others.
Wanna know my bottom two? Individualization which basically means that I am unable to pick our unique things about people because I believe so strongly in we are all equal. There is that belief thing again. The next to bottom strength is competition. It means nothing to me. I could literally care less if I am first or better.
I think it is so cool to sit with yourself and learn about YOU. For decades I didn’t like who I was so even the willingness to look inward was terrifying. No more!
“Karuna” is a Sanskrit word meaning “compassion” or “empathetic compassion.” It is a core concept representing the deep empathy and kindness one feels toward the suffering of others, accompanied by a sincere wish to alleviate that suffering. We need to normalize kindness.
Karuna goes beyond sympathy—it is an active, heartfelt compassion that motivates one to take compassionate ACTIONS. It is normalizing acts of kindness for all.
I have some BIG ideas brewing for a “Coalition of Kindness”.
A “Coalition for Kindness” will be a small group of individuals united by a shared commitment to fostering compassion, empathy, and positive actions within their community. This coalition comes together to support each other in practicing kindness, encourage acts of generosity, and create a ripple effect of goodwill. It’s a collaborative effort, where each person contributes to the collective mission of spreading kindness, whether through small, intentional acts, community service, or simply by inspiring others to treat people and the environment with respect and care.
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melodie Beattie
This is a special time of year when we find ourselves being more thankful and extra appreciative. A deliberate practice of gratitude can truly change your life. Many years ago I began a daily gratitude journal and after a short time I realized that throughout my day I was looking for things to be able to write down in my journal. What a life-changer to be on the look-out for what is good versus what is lack. In times of fear or sadness, I can open up a past journal and be reminded of all that I really do have in my life.
Research says that a gratitude practice can boost the neurotransmitter serotonin and activate the brain stem to produce dopamine. Dopamine is our brain’s pleasure chemical. The more we think positive, grateful thoughts, the healthier and happier we feel. Amazing, eh?
When we think of abundance we often think of the tangible, material, often obvious things in our life to be grateful for; house, food, car, employment, etc. I would like to offer up acknowledging the abundance of less visible things, such as the love you feel for someone, the colors that surround your life, the sounds of music and laughter, the aroma that fills your home from a hearty soup, or the growth that you have shown this year.
I have a few ways you can join me in developing a mindfulness practice and maintaining a grateful heart. I am sharing my 10 days of Gratitude Virtual Yoga Series and I have created a fun Mindfulness group that will give you daily tips!
Soak in all that is untouchable. Fill your heart with the fullness of simply being alive and experiencing the sensations each day offers. I often use my five senses to tap into abundance in any given moment. Think about what you have touched, tasted, smelled, heard and seen just today!
As I reflect on my life, I know for sure that I am incredibly thankful for the path that has led me to each of you. What a journey the last seventeen years has been!
Always grateful,
Stacie
For it is in giving that we receive. ~ Francis of Assissi
Wellness Offerings
HOLISTIC HEALTH SERIES
What if I told you I could give you some systematic choices and alternatives that are life sustaining and could possibly guide you to creating a balanced mind, body and spirit? What if I was in your corner WITH you as you bravely began to navigate across new territory? What if I held the map for you as you take the first few steps? This series includes yoga, discussion and practical tips and tools for your holistic toolbox. And, the content is yours forever.
This series will teach you practical tools and practices for the mind, body and spirit.
This guide is for you if you’re looking to learn about:
Be sure to watch later this month for my Shop Small Business Gift Giving Guide!
Essential Oils
Many of you know that I use and rely on essential oils to maintain the health of my mind, body, and spirit. I use them throughout my home from cleaning, for pain management, energy, sleep, mood and much more. One of my favorite things is helping others get started using natural remedies and plant medicine.
You will also get an awesome welcome package from me, access to my exclusive VIP community group, on going education and mentoring, and much more. It is easy to get started! I am also happy to chat personally with you to find the perfect options for your needs. If you already are a customer consider gifting someone you love with the same amazing benefits! I can help you!
This wonderfully earth, spicy and warm aroma is the perfect blend to bring about feelings of thanks and gratitude. This is my MOST popular curated blend I have available. It smells heavenly. Plus, what a great gift for someone you appreciate!
Siberian fir helps to break down negative emotional patterns
Frankincense raises awareness and help to shine your bright light
Grapefruit invites appreciation for who you are
Wild Orange evokes abundance and gladness to the heart
Geranium is heart opening and helps to realize security in what you do have
Clove instills power, sense of protection and integrity
Amber chips—A fossilized tree resin, amber radiates laughter, vitality, and courage. .
Did you know you can use essential oils in your favorites dishes in place of dried herbs or zests of citrus? Plus, they can add a great aroma to your house!
The evidence for the impact of gratitude isn’t just anecdotal. There is scientific evidence for the benefits of gratitude. There have been numerous studies on the effects of gratitude. It’s been scientifically proven to improve the lives of those who practice it.
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.Gratitude Makes You Mentally Stronger Living a grateful lifestyle can make you mentally tougher. It doesn’t mean you won’t still have to deal with stress. It just means that you’ll be able to deal with it much easier. Stress won’t have as debilitating an effect if you’re practicing gratitude regularly. In one study, it was shown that Vietnam veterans who suffered from post-traumatic stress disorder (PTSD) fared much better when they practiced gratitude. As a matter of fact, the study made it clear that the veterans who practiced gratitude were able to cope with their condition much more effectively than those who didn’t.
2.Gratitude Makes You Healthier. Gratitude is not only great for your mental health, it can help you physically too. It can boost your immune system and make it easier for you to adopt healthier habits. It’s been shown that those who practice gratitude also participate in other healthy activities such as exercising and eating healthier. In another study, it was shown that gratitude has other health benefits. In this study, people who suffered from neuromuscular disorders were examined. The group that wrote in a gratitude journal daily were found to be much healthier than the control group. They also slept better and reported fewer health symptoms.
3.Gratitude Makes You More Productive. Robert A. Emmons, one of the leading authorities on the science of gratitude said this about one of his studies: “Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.”
4. Gratitude Makes You Happier. Focusing on the things that are going right in our lives is absolutely crucial if you’re going to be happy. After all, how can you be happy if you always focus on the negative parts of your life? Gratitude enables you to really see how blessed you truly are.
5. Gratitude Allows You To Impact Others. Everyone wants to feel like they matter. It’s the reason we do many of the things we do. When we help others, we feel a sense of significance. When you express heartfelt gratitude to someone else, you are showing them how important they really are. You’re drawing attention to an action they took that made your life better.
Thank You
So many of you have been so supportive of me during this unusual time in our lives. I am so blessed that I can continue to share my passion and touch your life. It means a lot to me that you know that you are very important to me, and I am incredibly grateful that our paths have crossed. I believe that now more than ever, we need to recognize the people and meaningful connections that we all have.
As always, it is my hope that you stay healthy and happy in your mind, body and spirit.
Living more mindfully is about being fully present and engaged in your everyday experiences, with a sense of curiosity and openness. November is a great time to practice living more mindfully because we can learn to say No(vember) to things that do not serve us.
Here are some tips to help you live more mindfully:
1. Start Your Day with Intention
Take a few moments each morning to set an intention for the day. It could be something simple, like being patient or staying present. This gives your day a mindful direction.
2. Create a Morning Routine
Start your day with a mindful practice, like stretching, breathing exercises, or even savoring a quiet cup of tea or coffee. Engage fully in these moments rather than rushing through them.
3. Practice Mindful Breathing
Throughout the day, take pauses to focus on your breath. Breathe slowly and deeply, and notice the sensation of each inhale and exhale. This can help center you and relieve stress.
4. Slow Down Your Eating
Mindful eating involves truly savoring each bite, noticing the flavors, textures, and aromas. Avoid distractions while eating, like phones or TV, and enjoy the experience of nourishing yourself.
5. Be Aware of Your Surroundings
Notice the details in your environment: the colors, shapes, sounds, and scents. Even on a familiar walk, you might discover new things. This habit can bring a fresh sense of appreciation to daily life.
6. Listen Fully
When someone speaks, listen to understand rather than just waiting to respond. Set aside any distractions, look them in the eye, and be present in the conversation. This can deepen your connections with others.
7. Limit Multitasking
Focus on one task at a time to improve your focus and reduce stress. When you’re working, be fully engaged in the task at hand, and avoid jumping between multiple things.
8. Cultivate Gratitude
Notice the good things around you, no matter how small. Keep a gratitude journal or mentally note three things you’re thankful for each day. This practice encourages a mindful appreciation of life’s gifts.
9. Practice Self-Compassion
Notice when you’re being hard on yourself, and treat yourself with kindness. Allow yourself to make mistakes and be imperfect. This can reduce inner judgment and promote self-acceptance.
10. End Your Day Mindfully
Wind down each evening with a mindful activity, like stretching, journaling, or reading. Reflect on your day, savor the good moments, and let go of the less pleasant ones.
11. Bring Mindfulness into Daily Tasks
Whether washing dishes, folding laundry, or taking a shower, focus fully on the sensations and movements involved. This simple practice can turn routine tasks into moments of calm.
Would you like any specific exercises to help integrate these practices into your day-to-day life? Watch this introduction video and take on the assignment to choose one activity or chore to practice mindfully. In time you will find it easier and easier.
Holistic health is an approach to well-being that considers the whole person. Mind, body, and spirit instead of just focusing on physical symptoms. It views health as a balance among these areas, each of which influences the others in creating overall wellness. Unlike conventional medicine that may concentrate on treating individual ailments, holistic health aims to uncover root causes of imbalances. It also helps to nurture each aspect to foster healing from within. This approach encourages looking at lifestyle, emotional well-being, and personal beliefs, emphasizing that true health is about harmony within ourselves.
The Mind
The mind in holistic health refers to mental and emotional well-being. Our thoughts, emotions, stress levels, and mental clarity all play a major role in our health. When we’re mentally balanced, we’re better equipped to handle life’s challenges, make healthy choices, and maintain positive relationships. Practices like mindfulness, meditation, and stress management can support mental clarity and emotional stability. This can help prevent or manage issues like anxiety, depression, or stress-related illnesses. Cultivating a healthy mind enhances our emotional resilience and contributes to better physical health.
The Body
The body in holistic health represents the physical aspect, focusing on maintaining the body’s strength, flexibility, and resilience. This includes physical activity, nutrition, sleep, and overall self-care practices that support bodily health. When we take care of our bodies—through movement, balanced eating, hydration, and rest—we’re better equipped to handle stress, fight off illnesses, and sustain energy. The body also directly impacts our mental and emotional states. For instance, exercise releases endorphins that improve mood, and good nutrition supports mental clarity.
The spirit aspect focuses on finding meaning, purpose, and connection in life. Spirit doesn’t necessarily refer to religion. Rather it’s more about feeling connected to something bigger than ourselves, whether through nature, relationships, personal beliefs, or a sense of inner peace. When we nurture our spirit, we feel a deeper sense of fulfillment and joy. This can motivate us to take better care of our bodies and minds. This spiritual wellness adds depth to holistic health, recognizing that our well-being isn’t just physical or mental. Spiritual wellness is also shaped by our sense of purpose and our connection to the world. Together, mind, body, and spirit create a foundation for lasting wellness and a more fulfilling, balanced life.
I have a complete three part series that goes a little deeper into these aspects of holistic health. We will learn techniques for keeping our holistic health optimal, including yoga, essential oils, breathing practices and crystals.
Here’s a delicious recipe for Sourdough Pumpkin Cookie Bars—perfect for fall and a great way to use sourdough discard!
Ingredients:
Wet Ingredients:
1/2 cup sourdough discard (unfed)
1/2 cup unsalted butter, melted
1 cup pumpkin puree
1 cup brown sugar (packed)
1/4 cup granulated sugar
1 large egg
1 tsp vanilla extract
Dry Ingredients:
2 cups all-purpose flour
1 tsp baking soda
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp cloves
1/4 tsp salt
Optional Add-ins:
1 cup chocolate chips or white chocolate chips
1/2 cup chopped nuts (e.g., pecans or walnuts)
Instructions:
Preheat the oven to 350°F (175°C) and grease a 9×13-inch baking dish or line it with parchment paper for easy removal.
Mix the wet ingredients: In a large bowl, combine the sourdough discard, melted butter, pumpkin puree, brown sugar, granulated sugar, egg, and vanilla extract. Whisk until smooth and fully incorporated.
Mix the dry ingredients: In a separate bowl, whisk together the flour, baking soda, baking powder, cinnamon, nutmeg, cloves, and salt.
Combine the wet and dry ingredients: Gradually fold the dry ingredients into the wet mixture using a spatula until just combined. Do not overmix.
Add optional ingredients: If using chocolate chips or nuts, gently fold them into the batter.
Bake: Spread the batter evenly into the prepared baking dish. Bake for 25–30 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
Cool and slice: Allow the bars to cool completely in the pan before slicing into squares or bars.
Enjoy!
These cookie bars are soft, moist, and packed with warm fall flavors. The sourdough discard adds a subtle tang that pairs beautifully with the pumpkin and spices!
Long ago when I was volunteering in hospice rubbing people’s feet near their time of death, I met perhaps one of my greatest teachers. Almost breathtaking in her vibrancy this angel gifted me an important message that will stick around for many years to come. I ponder her message often and wonder how I can learn it.
My Teacher
When I pointed out that we had the same birthday she immediately listed all the qualities of a Capricorn; strength, independence, tenacity, hard-working, task completing, don’t take-anything-from-anyone-attitude and basic bad-ass. We immediately recognized the qualities in ourselves and laughed together at our headstrong stubbornness. Most of the session that I was rubbing her feet, she kept her eyes closed with a peaceful expression on her face. I finished rubbing her feet and was getting up to leave when she grabbed my arm. And then with that all so familiar Capricorn fierceness she looked deep into my eyes and said, “do not let your strength get in the way“.
The silence that came afterwards left the words hanging in the air for what seemed like hours. As her beloved partner walked past the bed, my patient gestured to her and told me that she is a Cancer. She then said to me, “We are Earth dwellers. Sometimes we have to carry the water of others. (nodding to her love). And sometimes we must allow the water to wash over us.” Her eyes closed again and she smiled.
Moments later her eyes opened and she asked me what I wanted my kids to know before I died. I explained that I wanted them to know without any hesitation that they are loved unconditionally and accepted for who they are. She smiled and assured me that they knew that. Our time together became quiet and touchably calm. As we said goodbye, we both had tears rolling down our cheeks. In a short period of less than an hour, I was given more wisdom than I could ever have hoped or anticipated. Filled with gratitude, I held her hand and thanked her.
She repeated to me, “do not let your strength get in the way.”
The craziest part of this entire experience was that morning I had tattooed on my ribs the word “strength” after polling my boys to give me one word that they would describe when thinking about me.
Perhaps a wall I have built around me is known as strength. Maybe this is a strategy of survival and safety for me. It might be that although the strength has served me well, it has also gotten in my way a time or two.
Your taskis not to seek love but merely seek and find all the barriers within yourself you have built against it.
Most times when we do experiences pain, we deny it for a multitude of reasons. In my case I used to deny my pain so that I was always viewed as strong. I am not super open about my personal pain but I am realizing that may not be the way.
Finding fellowship with others can add value to our lives and sometimes it’s nice to not feel alone.
Experiencing Pain
Usually when we talk about pain, we talk about how much pain impacts us negatively. I mean, there is truth in that. Typically when we are experiencing pain it doesn’t lend itself to creating the best life. And feeling weak is also not a fun feeling and sadly, it usually goes hand in hand with pain.
Over the years I have been on both sides of that spectrum. I have felt deep, emotional pain and loss. I have also endured incredible physical pain that few really know about. I have minimized and usually have kept quiet about much of my pain. I have also created an amazing life and career that I believe would not have evolved without pain.
Certainly, at times I wish I didn’t have pain.
Using the Pain for Fuel
The pain that I have endured in my adult life has been fuel to help me become my best.
Some of my first pain came when I realized that my beautiful daughter was born disabled. When realizing I would not be having typical experiences with her, I was angry. I was deeply saddened and felt incredibly alone. I felt cheated and that life was unfair. I lived in an area of town that had a relatively upscale school system where the focus was on perfection. Her being different did not lend itself to being included. While other little girls were being invited to birthday parties, my little girl was being shunned. People were leading their children away from her because she was different.
Around the same time this was happening, my marriage was falling apart. Soon I was a single mom with three kids and no job.
Having opted to have children instead of going to college, I didn’t have many skills. I learned to be anincredible advocate for my daughter. I could’ve chosen to wallow in the crappy cards that I was dealt. Or sit in sorrow. Instead, I chose to get going on my life.
Long after my divorce when my children’s father died, I went through a similar feeling of isolation and loneliness. His death put a huge reality of the finality of being a single parent. There was no longer any far fetched wish that he would decide one day to be involved.
Pain as Failures or Opportunities
A couple of marriages might be seen as failures, or they could be seen as amazing opportunities. I learned to see my part in the dysfunction of relationships, and begin to do differently. The breakups were grueling. Sure, I could give you a laundry list of all the things that they did wrong, but that would not be useful for growth. Instead I learned to look at my part on the dysfunction and my own abandonment and anger issues. I chose to resolve the deep wounds and allow them to scar over.
Living with Pain
I’ve lived with chronic pain for nearly 25 years. I first began to see a pain management specialist to manage my ongoing pain all the way back in 2007. At the same time, I was developing a deep love affair with Yoga. While I was hoping that the Yoga practice itself would help me manage my pain, and it has in many ways, it wasn’t the end all. Many failed surgeries and many failed attempts to reduce my pain could easily cause me to break. I could be sitting at home and complaining about what my body cannot do anymore, or I could be taking as many walks a day that I have time for while feeling the sun on my face and the breeze on my skin and feeling completely and totally alive.
I could spend my days complaining about my pain or I could spend my days having compassion for those who also have pain. I could use my pain as an attention seeking tool to have people feel sorry for me, or I could use my pain in a humble way to inspire people to live their best life.
Pain as Inspiration
You see, we all have pain. And the way that you and I handle pain is individual. This isn’t a blast on those who maybe don’t see through the same lens that I do. I just know that my pain is what inspires me to get up every day and be the best I can for my students, my kids, those who I love, and mostly for myself.
One thing that I do know for certain is this – my experience with pain has shown me just how strong I really am. It is showing me how adaptable and innovative I am. It has shown me the very essence of my spirit. Had I not experienced the pain, I may not have ever witnessed this amazing woman who writes this post. Without becoming this amazing woman, I would not developed beautiful connections in the community where I could use the pain that I once experienced with my daughter to be an advocate for those who can’t advocate for themselves. I would not be able to sit with someone else’s physical pain because I wouldn’t understand it if I didn’t have my own.
Pain is not the enemy here. Pain is actually the gift.
My pain has made me invincible.
Here is how I used pain to turn it into some useful in my life:
I let go of expectations of others
I learned to love myself
I made time for me
I chose me
I let go of people who did not align with my greatest potential
I released negativity in my life
I surrounded myself with love
I began to pay attention to my thoughts, words and actions
I stopped complaining and gossiping
I let go of competition with others
I accepted myself and the choices I had previously made
I practiced daily gratitude which made me actively seek out good in my life
I forgave others and myself
I stopped doubting myself
Not sure where to start? I would begin by listening to the thoughts you have and the words you speak, especially about yourself. You might just see that shifting those two things to something more loving with start the process.
One thing that I have learned for sure over the last eight months, being strong certainly has its advantages.
Thankfully, strength has carried me most of my adult life and continues to do so. The advantages of being strong is the ability to face challenges with the upmost of grace and yet, fierce determination. I rarely get rattled and usually let triggers roll right off my back because I honestly don’t have time for it. The ability to have solid boundaries in place is one of the gifts strength allows you.
One of the disadvantages of being strong is that people assume that it’s easy, it must not be *that* bad, or that you’re always okay.
Another disadvantage is that people will often challenge your strength by telling you that despite being strong, you most certainly need the help of others. Which I mostly disagree with. I need help when I need help, not based on someone else’s opinion of when THEY think I need help.
Truth is I am strong. Rarely to my own detriment, but instead most often to my benefit.
In the coming weeks I will be asked to be strong again as I face more challenges with my hip. When the plan is in place, I will share it.
