Team Apple vs. Team Pumpkin: Best Fall Recipes and Seasonal Favorites

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Team Apple vs. Team Pumpkin: Which Fall Flavor Wins Your Heart?

Every year as the air turns crisp and the leaves begin to change, one of the great debates of fall returns: Are you Team Apple or Team Pumpkin?

Pumpkin often takes center stage this season, showing up in lattes, pies, breads, and candles everywhere you turn. But apples have been a fall favorite for centuries—whether you’re picking them fresh from an orchard, baking them into a crisp, or simply enjoying them raw, they carry a comforting sweetness that feels like home.

So which side are you on? Let’s take a closer look at why apples deserve just as much love as pumpkin this fall.

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Why Apples Deserve the Spotlight

Apples are one of the most versatile fruits of the season. Their natural balance of sweet and tart makes them perfect for both savory and sweet recipes. Beyond taste, they’re also packed with fiber and vitamin C, making them a healthy addition to fall meals and snacks.

Best of all, apples carry that nostalgic sense of fall—think apple-picking at the orchard, the smell of warm cider simmering on the stove, or the crunch of a fresh apple enjoyed on a chilly afternoon.

Simple Apple Recipes to Try This Season

If you’re on Team Apple (or maybe just curious to explore beyond pumpkin spice), here are a few cozy ideas to bring more apples into your fall kitchen:

  • Warm Cinnamon Baked Apples – A simple dessert where apples are cored, filled with oats, nuts, cinnamon, and a touch of honey, then baked until tender.
  • Homemade Apple Butter – Slow-cooked apples with cinnamon, nutmeg, and cloves create a spread that’s perfect on toast, biscuits, or stirred into oatmeal.
  • Classic Apple Crisp – A timeless comfort food with tender baked apples topped with a golden, buttery oat crumble.
  • Apple and Cheddar Snack Plate – The perfect combination of sweet and savory. Crisp apple slices paired with sharp cheddar make a quick, satisfying snack.
  • Mulled Apple Cider – A warming drink infused with cinnamon sticks, cloves, and orange peel that fills the house with the scent of autumn.

The Case for Pumpkin

Of course, pumpkin has its own charm. It’s rich, earthy, and pairs beautifully with warm spices. Pumpkin pies, muffins, soups, and, of course, the famous pumpkin spice latte all have their place in the fall kitchen.

But perhaps the joy of fall isn’t about choosing just one—it’s about celebrating the abundance and variety the season brings. Apples and pumpkins both connect us to the rhythms of the harvest, offering nourishment, comfort, and tradition.

So, Which Team Are You?

Whether you’re sipping on spiced cider or stirring pumpkin puree into your morning oats, fall is about savoring the flavors that bring you joy. I’d love to know—are you Team Apple, Team Pumpkin, or maybe a little of both? Share your favorite fall recipes and traditions in the comments below.

Here’s to cozy kitchens, comforting flavors, and a season filled with abundance. Subscribe and follow for some fun fall recipes to come!

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If you love my content and want more tools for mindfulness & movement, check out my digital products on my digital storefront!

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

The Foundation of Yoga

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The Foundation of Yoga: Returning to What Sustains

September has always felt like a month of renewal. The air shifts, the light changes, and there’s a quiet invitation to pause, reflect, and come back to what sustains us.

In the busyness of life, it’s easy to get swept away from our roots — the practices that ground us, steady us, and remind us of who we are beneath the noise. Yoga, at its heart, is not just movement. It’s a way of returning home.

I created The Foundation of Yoga — a 3-part digital series designed to guide you back to your roots with practices that nourish both body and spirit.

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What’s Inside the Program

  • Yoga Practice: Gentle yet powerful practices to reconnect with breath, alignment, and awareness.
  • Discussion: Reflections on the deeper meaning of yoga, beyond the poses.
  • Mindfulness: Simple practices to weave presence and grounding into daily life.

This program is perfect for anyone feeling the call to reset — whether you’re beginning your yoga journey, returning after time away, or simply longing to reconnect with the essence of your practice.

The beauty of this series is that it’s completely self-paced. As a digital download, you can begin anytime, anywhere — letting the practices meet you right where you are.

September is the perfect moment to return to your foundation, to breathe deeply, and to remember what truly sustains you.

 Begin your journey today! Download this program HERE!

 Come back to your roots, your breath, to yourself. 

Mindful Practice: Returning to Your Foundation

1. Ground Through Breath
Sit comfortably with your feet on the floor or crossed on a cushion. Close your eyes and take 5 slow, deep breaths. With each inhale, imagine drawing nourishment from the earth. With each exhale, release what no longer serves you.

2. Root into the Present
Place your hands over your heart and gently whisper to yourself: “I am here. I am rooted. I am sustained.”

3. Carry It With You
Throughout the day, notice the moments when you feel scattered or pulled away. Pause, breathe, and silently repeat your affirmation to anchor back into your foundation.


“I return to my roots. I am grounded, sustained, and whole.”

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Finding Gratitude in Every Season

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Finding Gratitude in Every Season

When I pause and take in the fullness of this season, my heart rests in gratitude. It’s easy to get caught up in life’s challenges, to focus on what feels incomplete or uncertain. Yet, when I slow down and intentionally notice the gifts around me, I feel a sense of peace and clarity that is hard to find anywhere else.

I am grateful for the support that allows me to continue my work and for friendships that remind me I am never alone. I am grateful for the simple abundance that surrounds me every day — in love, in kindness, in connection, and in the beauty of small moments. These small, quiet moments can transform our mindset when life feels heavy. Gratitude is not just a feeling; it is a practice that shapes how we see the world and how we respond to challenges.

Like a sunflower turning toward the light, I am reminded that life offers an abundance of good things when we choose to notice them. When I shift my attention toward gratitude, I create space for joy, resilience, and hope, even in difficult times.

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Mindfulness Practice: Daily Gratitude Pause.

Take a few minutes today to try this simple practice:

  1. Find a quiet space and sit comfortably, closing your eyes if you like.
  2. Take three slow, deep breaths, feeling your body soften with each exhale.
  3. Bring to mind three things you are grateful for today. They can be as simple as a cup of tea, a kind word from a friend, or the warmth of the sun.
  4. With each item, pause and notice how it feels in your body — a sense of warmth, lightness, or calm.
  5. End by silently saying to yourself: “I choose to notice. I choose to give thanks. I choose to live in gratitude.”

Affirmations to Carry Through Your Day

  • I notice the abundance around me, even in small moments.
  • I am grateful for support, love, and connection in my life.
  • I allow gratitude to shape my thoughts and my actions.

Gratitude is a powerful tool for mindset transformation.

When we intentionally focus on the blessings in our lives, we train our minds to see possibility rather than lack, growth rather than limitation. Even when circumstances are difficult, gratitude shifts our perspective, giving us strength, patience, and a sense of peace.

Today, I choose to notice. I choose to give thanks. I choose to live in the overflow of gratitude. By making this choice daily, we open our hearts to the beauty that already exists in our lives and invite even more light and connection into our world.

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Summer Reflections

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Summer Reflections: Finding Joy Through Challenges & Embracing Abundance

As the warmth of summer begins to fade, it offers us a unique opportunity to pause and reflect on the season that has passed. Summer, often filled with sunshine and adventure, can also bring its own set of challenges. Yet, it is within those challenges that we often find the greatest growth, joy, and connection to abundance.

In today’s podcast episode, Summer Reflections: Finding Joy Through Challenges & Embracing Abundance, I dive deep into my personal reflections from this summer. It’s been a time of navigating obstacles, learning to embrace the beauty of the present moment, and uncovering the profound lessons life presents through adversity. But it’s also been a season of abundant blessings—small moments of joy that remind us to be grateful, hopeful, and rooted in our true selves.

The Challenges of Summer

Summer is traditionally viewed as a carefree time, but for many of us, it can bring unexpected challenges. Whether it’s personal struggles, health challenges, or simply the overwhelming feeling of the world moving too fast, these obstacles can weigh heavily on our minds and hearts.

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In the episode, I share some of my own struggles and how they’ve shaped my summer experience. I talk about how I learned to find joy even when things didn’t go as planned. We all know life can throw curveballs, but it’s the way we respond to those moments that truly shapes our growth.

Embracing Abundance

Amid the challenges, I also highlight the importance of discovering what is abundance to you. Perhaps it is in finding gratitude in the smallest of moments. The truth is, abundance isn’t just about material wealth or big achievements; it’s about appreciating the present moment and recognizing the richness of our lives, even during times of difficulty.

This summer, I’ve discovered that abundance is woven through everything—through the laughter of friends, the quiet moments of stillness, and the small victories we celebrate, no matter how insignificant they may seem. In the episode, I share simple, yet powerful practices to help shift your mindset and connect with abundance in your everyday life.

Finding Joy in the Little Things

A central theme of today’s episode is finding joy through the challenges we face. Often, the things that bring us the most joy are the simplest: a cup of tea in the morning, a walk in nature, or a moment of laughter with loved ones. Life doesn’t have to be perfect to be full of joy. Sometimes, it’s the little things that hold the most beauty.

I also discuss practical steps for cultivating joy in difficult times. From mindfulness practices to daily affirmations, these tools can help us remain grounded and present, even when life feels overwhelming.

Lessons From Summer

As we close out the summer and prepare for the transition into the fall, I encourage you to take some time for reflection. What have the past few months taught you? What challenges have you faced, and how have you overcome them? Most importantly, how can you embrace the abundance that is all around you, even in the midst of hardship?

In this episode, I offer a gentle reminder that even in times of difficulty, there is always something to be grateful for, always something to learn, and always an opportunity for growth. It’s about finding balance between the hard times and the good times, and learning to flow with life’s seasons.

Listen to the Full Episode

If you’re ready to dive deeper into my reflections on the summer, overcoming challenges with joy, and embracing abundance, be sure to listen to the full podcast episode. Whether you’re navigating your own difficulties or simply looking for inspiration to reconnect with the blessings in your life, this episode is filled with insights to help you feel grounded, hopeful, and ready to embrace the next chapter.

Listen to the episode here.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on my digital storefront!  

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

The Inner Beauty of Living From the Heart

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The Inner Beauty of Living From the Heart

There is a beauty that cannot be seen in a mirror. It doesn’t come from flawless skin, a polished life, or achievements stacked neatly in a row. This beauty is quieter, deeper, and infinitely more radiant.

It is the beauty that lives in the heart.

When we live from the heart, we discover that true beauty is not about how the world perceives us, but about how we choose to show up in the world. It shines in the love we give freely, in the courage we summon when life is heavy, and in the audacity to believe in light even when surrounded by darkness.

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Inner beauty is a flame that refuses to go out. It may flicker at times, but it never disappears. It’s the strength that says, “I will love anyway. I will keep going anyway. I will believe in light anyway.”

The world tells us beauty is found in appearance or in accomplishments, but the truth is, beauty radiates from within — from the way we love, the way we forgive, the way we keep choosing hope.

When light runs wild within us, it touches everything we do. It’s in the smile we offer a stranger, the patience we extend to a loved one, the quiet resilience we cultivate when life is hard. This light is what makes us come alive, and it shows up everywhere — not in perfection, but in presence.

May we all dare to live from the heart. May we keep believing, keep shining, and keep letting our light run wild. ?

Mindful Practice: Living From the Heart

1. Sit in Stillness
Find a quiet space. Close your eyes and rest your hands over your heart. Take a few deep breaths, feeling the warmth and rhythm of your own heartbeat.

2. Invite the Light
Visualize a soft golden light glowing in your heart center. With each breath, imagine it expanding, filling your chest, then flowing outward into every part of your body.

3. Whisper Your Affirmation
Repeat silently: “The light within me is strong. My beauty shines through my love, courage, and belief in hope.”

4. Carry It Into Your Day
Before stepping into your next task or conversation, pause for a moment to recall that golden light. Let it remind you that your presence itself is radiant, and your inner beauty touches everything.

Affirmation for Today:
“No matter the darkness around me, light runs wild within me, and it shows up in everything I do.”

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Overcoming Challenges: It’s Not Luck, It’s Perseverance, Mindset, and Optimism

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Overcoming Challenges: It’s Not Luck, It’s Perseverance, Mindset, and Optimism

Life has a way of testing us. Sometimes it’s a small, quiet challenge — a day that feels heavier than usual, a moment of doubt, or a conversation that leaves us unsettled. Other times, it’s a seismic shift that shakes the very foundation of our world. In every case, one thing is clear: overcoming challenges isn’t about luck. It’s about something much deeper.

For a long time, I thought resilience came naturally to some people and not to others. I looked at those who seemed to navigate life’s storms with ease and assumed they were just “lucky.” But life has a way of teaching you lessons you can’t ignore. And slowly, I learned the truth: resilience, courage, and success are built — not stumbled upon.

Perseverance:
There is power in showing up every single day, even when it hurts, even when you’re tired, even when the path forward is unclear. Perseverance is the quiet muscle that strengthens with every small step. It’s the decision to keep moving, even when the world feels heavy.

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Mindset:
Our thoughts shape our experience. When challenges arise, the inner dialogue we choose becomes the compass guiding our journey. A mindset rooted in learning rather than defeat, in curiosity rather than fear, transforms obstacles into opportunities. It doesn’t erase difficulty — but it gives us the strength to face it with clarity and grace.

Optimism:
Optimism is not naive hope. It’s a deliberate choice to see light in the dark, to believe in possibility even when evidence seems scarce. Optimism fuels perseverance. It softens the blow of setbacks and reminds us that our current circumstances are not our forever story.

Overcoming challenges is a practice.

It’s the gentle repetition of showing up, choosing our thoughts, and holding onto hope even when it feels impossible. It’s a commitment to ourselves that no matter the storm, we will find a way forward.

If there’s one thing I’ve learned, it’s this: challenges are not the gatekeepers of luck — they are mirrors reflecting the strength, resilience, and hope already within us. And when we persevere with the right mindset and optimism, we don’t just survive — we grow, we shine, and we inspire others to do the same.

? Take a deep breath, honor how far you’ve come, and keep stepping forward. You are stronger than you realize. ?

Mindful Practice: Cultivating Perseverance, Mindset & Optimism

1. Center with Breath:
Sit comfortably and close your eyes. Take 5 slow, deep breaths, feeling your chest and belly expand and release. With each exhale, imagine letting go of doubt or fear.

2. Affirm Your Strength:
Silently repeat: “I am capable. I am resilient. I choose hope.” Feel each word resonate in your body.

3. Reflect & Journal:
Write down one challenge you’ve recently faced. Then write one small action you can take today to move forward, and one optimistic thought to carry with you.

4. End with Gratitude:
Close your journaling by noting one thing you are grateful for — even if it’s simply your own perseverance.

This practice takes just a few minutes, but doing it daily builds the inner resilience that no external circumstance can shake.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Purple Aster: A Bloom of Grace, Wisdom, and Healing

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The Soulful Purple Aster: A Bloom of Grace, Wisdom, and Healing

There’s something quietly magical about the purple aster. With its delicate petals and vibrant violet hues, it’s more than just a beautiful garden flower—it’s a symbol of wisdom, healing, and spiritual reflection.

Purple asters invite us to pause, breathe, and reflect. In the language of flowers, they speak of patience, devotion, and inner peace, reminding us that beauty often emerges in the quietest moments. When you take a moment to observe their intricate petals, you might notice how effortlessly they open toward the sun, a gentle lesson in resilience and grace.

The Soulful Symbolism of the Purple Aster

Historically, asters have been associated with spiritual wisdom, remembrance, and faith. Their purple hue connects us to higher consciousness and introspection. Keeping a purple aster nearby or including it in your garden can serve as a mindful reminder to nurture your inner self, practice patience, and honor the cycles of life.

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Benefits of Surrounding Yourself with Purple Asters

  1. Promotes Calm and Reflection: Their gentle presence encourages mindfulness and can help quiet the mind during stressful days.
  2. Supports Emotional Healing: Symbolically, asters represent emotional balance, helping us process grief, release tension, and invite serenity.
  3. Encourages Mindfulness Practices: Purple asters are ideal companions for meditation, journaling, or simply enjoying moments of stillness in nature.
  4. Enhances Creativity and Inspiration: Their vibrant color can inspire art, writing, and personal reflection, connecting you to your inner wisdom.
  5. Connects You to Nature’s Rhythms: Watching asters bloom with the seasons reminds us of patience, growth, and transformation.

Mindful Ways to Enjoy Purple Asters

  • Place a small bouquet on your desk, bedside, or meditation space as a daily reminder to pause and breathe.
  • Observe the petals in detail, letting their color, texture, and form inspire gratitude and presence.
  • Use them in journaling practices: write reflections, affirmations, or intentions inspired by the flower’s calm energy.
  • Pair with mindful movement or gentle yoga for a grounded, heart-centered practice.

The purple aster is more than a garden flower—it is a gentle teacher of mindfulness, patience, and grace. Its presence invites us to slow down, honor the beauty around us, and connect with the wisdom within.

Let the purple aster be a quiet companion on your journey toward healing, reflection, and spiritual growth, reminding you that even the smallest blooms carry profound lessons.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Protein Chia Seed Pudding with Kefir & Almond Milk

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Protein Chia Seed Pudding with Kefir & Almond Milk

This protein-packed chia seed pudding is more than just a delicious grab-and-go snack—it’s a nourishing way to start or fuel your day. Chia seeds are tiny powerhouses, loaded with fiber, omega-3 fatty acids, and protein to keep you feeling full and energized. Pairing them with kefir adds probiotics for a happy gut, while almond milk keeps it light, creamy, and plant-based. It’s the perfect balance of taste and nutrition in every spoonful.

Trying to hit my protein and fiber goals is a big deal to me these days. These make it easier!

Benefits of Protein
Protein is essential for building and repairing tissues, supporting strong muscles, and keeping your metabolism active. It also helps stabilize blood sugar, curbs cravings, and keeps you feeling satisfied longer. Adding protein to meals—like in this chia seed pudding—turns a simple snack into lasting fuel for your body and mind.

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Benefits of Chia Seeds
Chia seeds may be tiny, but they’re packed with powerful nutrition. They’re a great source of plant-based protein, omega-3 fatty acids, fiber, and antioxidants. These little seeds help keep you fuller longer, support digestion, balance energy, and even promote heart and brain health—all in just a spoonful.

Benefits of Kefir
Kefir is a probiotic-rich fermented drink that supports a healthy gut and strong immune system. It’s loaded with beneficial bacteria and yeast, along with vitamins, minerals, and protein. Regularly enjoying kefir can improve digestion, boost nutrient absorption, and help maintain overall wellness.

Protein Chia Seed Pudding with Kefir & Almond Milk

Ingredients (Makes 5 half-pint jars)

  • 2 ½ cups unsweetened kefir
  • 2 ½ cups unsweetened almond milk
  • 11 ? Tbsp chia seeds (about 2 Tbsp + 1 tsp per jar)
  • 5 tsp agave syrup (adjust to taste)
  • Optional: 1 tsp vanilla extract, pinch of cinnamon, or cocoa powder.

Instructions

  • 1. In a large mixing bowl or measuring pitcher, whisk together kefir, almond milk, protein powder, and agave until smooth.
  • 2. Stir in the chia seeds and mix well to prevent clumping.
  • 3. Divide evenly into 5 half-pint jelly jars.
  • 4. After 10 minutes, stir each jar again (this keeps the chia from settling).
  • 5. Cover and refrigerate at least 4 hours or overnight, until thick and pudding-like.
  • 6. Top with fresh fruit, nuts, or granola before serving, if desired.

Whether you enjoy it for breakfast, a midday pick-me-up, or even a healthy dessert, this pudding is a simple way to fuel your body and support your well-being. Each jar is a reminder that eating well can be both effortless and delicious. Nourish yourself, savor the goodness, and let this little pudding keep you going strong.

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Nutrition approx. (per jar)

  • Calories: ~228
  • Protein: ~17.8 g
  • Carbs: ~17 g
  • Fat: ~9.1 g

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

The Healing Power of Gratitude: Science-Backed Benefits for Well-Being

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Gratitude: How Science Proves It Nourishes Mind, Body, and Spirit

Life has a way of placing us in seasons of challenge. During those times, it can feel almost impossible to see beyond the weight we carry. Yet, one practice has consistently shown itself as a lifeline for the human heart: gratitude.

Gratitude isn’t just a spiritual idea or a “feel good” phrase — it is scientifically proven to reshape our brains, support our bodies, and uplift our spirits. In moments when life feels heavy, gratitude becomes both anchor and medicine.

Gratitude and the Mind: Rewiring for Resilience

Studies using brain imaging have shown that gratitude practice activates the prefrontal cortex — the part of the brain linked to decision-making, focus, and emotional regulation. Regular gratitude journaling can even strengthen neural pathways, making it easier to notice positives in the midst of difficulty.

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In fact, research from the University of California found that people who wrote down things they were grateful for each week reported fewer physical complaints and greater optimism than those who didn’t. Gratitude literally shifts our mental lens from “what is wrong” to “what is still good.”

Gratitude and the Body: A Calming Force

The benefits of gratitude extend well beyond the mind. Practicing gratitude has been shown to:

  • Lower blood pressure
  • Improve heart health
  • Support stronger immunity
  • Enhance sleep quality

When we pause and truly give thanks, the nervous system moves out of stress mode. The body softens, cortisol decreases, and we shift into a state of rest and repair. Gratitude is not only felt in the heart — it is carried through every cell of the body.

Gratitude and the Spirit: A Bridge of Hope

Beyond measurable outcomes, gratitude carries us into the realm of spirit. In seasons of loss, illness, or uncertainty, gratitude gently reminds us that beauty and connection still exist. It helps us hold both pain and possibility at once.

Spiritually, gratitude becomes a bridge — connecting us to others, to the present moment, and to something greater than ourselves. It’s a quiet act of faith, a whisper that says: Even here, even now, I can find light.

Practicing Gratitude in Hard Times

When challenges feel overwhelming, start small:

  • One breath, one blessing: Name a single thing you are thankful for as you inhale.
  • Gratitude journaling: Write down three things each night, no matter how small.
  • Verbal thanks: Speak appreciation to someone you love — it magnifies connection.
  • Body gratitude: Place your hand on your heart and thank your body for carrying you through.

Gratitude is not about ignoring hardship — it is about strengthening the spirit to meet it.

Closing Reflection

Gratitude is both science and soul. It quiets the nervous system, rewires the brain, strengthens the body, and uplifts the spirit. Especially during times of challenge, gratitude doesn’t erase our struggles, but it lights a lantern to guide us through them.

So tonight, perhaps write one line in your journal or whisper a thank you before sleep. It may be the simplest practice — and the most profound medicine — you ever give yourself.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 


Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.



Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

The Benefits of Spaghetti Squash + Simple Roasted Recipe

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From Garden to Table: The Benefits of Spaghetti Squash + My Favorite Recipe

This year, I had the joy of growing spaghetti squash right in my garden — and what a rewarding experience it has been! Watching those vines stretch and curl, then finally harvesting those golden, oblong fruits felt like a small miracle. Gardening always connects me deeper to the rhythms of nature and the nourishment food can bring, and spaghetti squash became a delightful new favorite.

If you haven’t tried spaghetti squash yet, you’re in for a treat. Beyond its unique texture and mild, slightly nutty flavor, spaghetti squash offers some wonderful health benefits:

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  • Low in calories and carbs, making it a fantastic choice for balanced, mindful eating.
  • High in fiber, which supports digestion and keeps you feeling full longer.
  • Rich in vitamins and minerals like vitamin C, potassium, and manganese that support overall wellness.
  • Gluten-free and naturally grain-free, perfect for those with dietary sensitivities.
  • Versatile in the kitchen, it easily swaps in for pasta in many dishes, helping you enjoy comforting meals with a nutritious twist.

Growing spaghetti squash myself has made me appreciate its subtle sweetness and versatility even more. The process of nurturing the plants, tending the soil, and finally cooking my harvest added a whole new level of connection and gratitude for this humble veggie.

Here’s my favorite simple way to prepare spaghetti squash — a recipe that lets the squash shine while keeping things light and fresh:

Simple Roasted Spaghetti Squash with Garlic and Herbs

Ingredients:

  • 1 medium spaghetti squash
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried Italian herbs (or a mix of oregano, basil, thyme)
  • Salt and pepper, to taste
  • Fresh parsley or basil, chopped (optional)
  • Grated Parmesan or nutritional yeast (optional)

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Drizzle the inside of each half with 1 tablespoon of olive oil, then sprinkle with salt, pepper, garlic, and dried herbs.
  4. Place the halves cut side down on a baking sheet lined with parchment paper. Roast for about 40-45 minutes, or until the flesh is tender and can be shredded easily with a fork.
  5. Remove from oven and let cool slightly. Using a fork, scrape the flesh to create spaghetti-like strands.
  6. Toss the strands with a bit more olive oil, fresh herbs, and sprinkle with Parmesan or nutritional yeast if you like. Serve warm.

Growing and cooking my own spaghetti squash has become a joyful ritual — a reminder of the magic in simple, wholesome food and the power of tending something with care. If you haven’t tried growing or cooking spaghetti squash, I hope this inspires you to give it a go!

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Sourdough Banana Crumble Bakery-Style Muffins

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Sourdough Banana Crumble Bakery-Style Muffins

If you’ve ever had a banana crumble bakery muffin — you know, the kind that’s perfectly domed, tender on the inside, and topped with that irresistible crunchy crumble — you’ll be thrilled to make these Sourdough Banana Crumble Muffins at home. The sourdough adds just enough tang and so much moisture the muffins are tender and delicious.

Making sourdough banana crumble muffins are the perfect way to use up overripe bananas and sourdough discard, and they stay moist for days. Pair with your morning coffee or enjoy as an afternoon treat.

Why You’ll Love This Recipe

  • Bakery-worthy texture: tall, domed tops and tender crumb.
  • Sourdough flavor: discard adds subtle tang and depth.
  • Easy to make: no mixer required.
  • Freezer-friendly: great for make-ahead breakfasts.

Ingredients

Muffins

  • 1 cup (240g) mashed ripe bananas (about 2–3 bananas)
  • ½ cup (120g) sourdough starter discard (unfed)
  • ½ cup (120ml) melted butter
  • ½ cup (100g) brown sugar, packed
  • ¼ cup (50g) white sugar
  • 2 large eggs, room temperature
  • 1 tsp vanilla extract
  • 1 ½ cups (190g) all-purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp ground cinnamon
  • ½ tsp nutmeg (optional)

Crumble Topping

  • ½ cup (65g) all-purpose flour
  • ¼ cup (50g) brown sugar
  • ¼ cup (50g) white sugar
  • ½ tsp ground cinnamon
  • 4 tbsp (55g) cold unsalted butter, cubed
  • ½ cup (60g) chopped pecans

Instructions

1. Make the Crumble Topping

In a small bowl, mix flour, both sugars, chopped pecans, and cinnamon. Add cold butter cubes and use a pastry cutter or your fingertips to rub the butter into the mixture until it looks like coarse crumbs. Refrigerate while you prepare the muffin batter.

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2. Preheat the Oven

Preheat to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease lightly.

3. Mix the Wet Ingredients

In a large mixing bowl, whisk together mashed bananas, sourdough discard, oil, brown sugar, white sugar, eggs, and vanilla until smooth.

4. Add the Dry Ingredients

In a separate bowl, whisk flour, baking soda, baking powder, salt, cinnamon, and nutmeg. Gently fold the dry ingredients into the wet mixture until just combined. Don’t overmix — a few streaks of flour are fine.

5. Fill and Top

Divide the batter evenly between the muffin cups, filling each about ¾ full. Sprinkle generously with crumble topping.

6. Bake

Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack.

Tips for Perfect Muffins

  • Room-temperature eggs help the batter mix more evenly.
  • Don’t skip the crumble — it’s the bakery magic.
  • For taller muffin tops, start baking at 400°F (200°C) for 5 minutes, then reduce to 375°F (190°C) for the remaining time.

Storage & Freezing

  • Store in an airtight container at room temperature for up to 3 days.
  • Freeze muffins (without the crumble losing too much crunch) for up to 3 months. Thaw at room temp or warm in the oven for a few minutes.

If you love these you’ll also love this recipe for peach sourdough muffins!

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

A Mindful Path Through Healing

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A Mindful Path Through Healing
A New Offering from the Heart

Something meaningful is in the works. And it’s coming from a place that’s deeply personal—shaped by lived experience, rooted in compassion, and devoted to healing in all its forms.

Over the past several months (and really, over the course of many years), I’ve been gathering what I’ve learned—through my own healing journey, through teaching, and through deep listening to others—and weaving it into something I’ve long envisioned:

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A Mindful Path Through Healing.

This upcoming program is a sanctuary for those navigating pain, recovery, life transitions, or simply the tender uncertainty of being human. It’s for those craving a reconnection with their breath, their body, their nervous system, and their inner wisdom.

This isn’t a quick-fix or a checkbox approach.
There are no promises of perfection here.
Instead, what you’ll find is a gentle unfolding. A space to soften into your healing, to explore supportive practices, and to remember that healing doesn’t have to happen alone—or all at once.

This program is being built on the pillars I return to again and again in my own life:

  • Mindful movement that meets your body where it is
  • Breath practices to soothe the nervous system and anchor presence
  • Nervous system support rooted in science and soul
  • Rituals and nature-based practices to remind you of what’s steady
  • Mindset and reflection to support inner clarity
  • And gratitude—because even in pain, there is always something worth honoring

Whether you’re healing from physical pain, moving through emotional stress, or just feeling disconnected and unsure of your next step, this space is being created for you.

I can’t wait to share more soon.
For now, just know: it’s coming.
And it’s being crafted with you in mind—gently, intentionally, and with so much heart.

You are not alone.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.