The Power of Scent: My Signature Essential Oil Blend for Mind, Body, and Spirit

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“The soul always knows what to do to heal itself. The challenge is to silence the mind.” — Caroline Myss

The Power of Scent: My Signature Essential Oil Blend for Mind, Body, and Spirit

For many years, I have worn a signature blend of essential oils that has become more than just a fragrance—it’s a daily ritual, a source of balance, and a reflection of my journey. This unique blend of tangerine, wild orange, patchouli, lavender, and Roman chamomile supports my emotional, spiritual, and physical well-being in profound ways. Each oil contributes its own therapeutic benefits, creating a harmonious synergy that uplifts, grounds, and soothes.

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Emotional Benefits

The emotional power of scent is undeniable. Essential oils can directly impact our mood and emotions, providing comfort, inspiration, and peace.

  • Tangerine & Wild Orange – These citrus oils are known for their uplifting properties. They promote joy, creativity, and a sense of positivity, helping to dissolve feelings of stress and stagnation.
  • Patchouli – This deep, earthy scent is grounding and stabilizing. It helps ease anxiety, encourages self-acceptance, and fosters emotional resilience.
  • Lavender – A universal oil for relaxation, lavender calms the nervous system, reduces feelings of tension, and promotes inner peace.
  • Roman Chamomile – Known for its gentle yet powerful soothing effects, Roman chamomile supports emotional balance and helps ease irritability, restlessness, and worry.

Spiritual Benefits

Essential oils have been used for centuries in spiritual practices, meditation, and rituals. My blend enhances my spiritual connection by fostering mindfulness and presence.

  • Citrus oils (Tangerine & Wild Orange) encourage openness and creativity, making them excellent for setting intentions and manifesting positivity.
  • Patchouli is often associated with grounding and connecting to the earth’s energy, deepening meditation and promoting spiritual awareness.
  • Lavender & Roman Chamomile help cultivate a sense of serenity, aiding in deep breathing and enhancing moments of stillness and reflection.

Physical Benefits

Beyond their emotional and spiritual impact, these oils provide tangible physical benefits that contribute to overall well-being.

  • Citrus oils are rich in antioxidants and support immune function while promoting a sense of alertness and mental clarity.
  • Patchouli has anti-inflammatory properties and supports skin health, making it a great addition to a personal fragrance.
  • Lavender & Roman Chamomile are well known for their ability to ease muscle tension, support restful sleep, and promote relaxation.

How I Use My Blend

I apply this blend daily as a personal fragrance, diffusing it in my space, and using it as part of my mindfulness rituals. Whether I’m preparing for a meditation session, winding down for the evening, or simply looking for a boost of joy and balance, this blend is my go-to companion.

Essential oils hold the power to transform our mood, enhance our energy, and create a sense of inner harmony. My signature blend is more than just a scent—it’s a reflection of my journey and a tool for supporting my mind, body, and spirit each day.

Do you have a signature blend that you love? I’d love to hear about the scents that bring you peace and joy.

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The Healing Power of Giving: How Baking Bread Connects Me to Kindness

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“The meaning of life is to find your gift. The purpose of life is to give it away.” — Pablo Picasso

The Healing Power of Giving: How Baking Bread Connects Me to Kindness

Pain has a way of making our world feel small. When we’re struggling—physically, emotionally, or spiritually—it’s easy to become consumed by what we’ve lost or what feels out of reach. For me, my journey with chronic pain and the inability to work in assisted living has been a deeply challenging transition. But I’ve found that one of the most powerful ways to shift my focus away from what I can’t do is to pour my energy into something kind, something bigger than myself. For me, that something is baking bread.

Every week, I bake fresh sourdough loaves for a church that feeds the homeless. There is something profoundly healing about mixing just three simple ingredients—flour, water, and salt—into a wholesome, nourishing loaf. But the true magic lies in the love and intention that go into each batch. With every stretch and fold of the dough, I pour in my care. As the bread rises, so does my heart. And when I place those warm loaves into the hands of someone in need, I feel a connection that transcends my own struggles.

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Science supports this too.

Acts of kindness release endorphins, reduce stress, and even lower levels of pain. When we give from the heart, we create meaning in the midst of our own suffering. Baking bread has become more than just an act of service; it’s a form of therapy, a way to stay connected to purpose when my body limits me in other ways. It reminds me that even when I can’t show up in assisted living facilities like I once did, I can still contribute in a meaningful way.

I talk more about this on my podcast, where I share how acts of kindness can be a profound part of our own healing. If you’ve ever felt stuck in your own pain, I invite you to listen and explore ways to shift your focus outward. Maybe for you, it’s writing letters, making meals, or simply offering a kind word to someone in need. Whatever it is, I promise—it will not only lift others but will also lift you.

So, the next time you’re feeling lost in your own pain, ask yourself:

What can I do for someone else today? The answer might just bring a little healing to your own heart.

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. 

Inner Strength: The Pros and Cons

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For as long as I can remember, inner strength has been my guiding force. It has carried me through life’s challenges, helping me create a life filled with purpose, growth, and resilience. I’ve always prided myself on being independent, capable, and strong. But this past year—navigating hip surgery and the long road to recovery—has challenged me in a way I never expected.

The Power of Inner Strength:
I have always believed in pushing forward, finding solutions, and relying on my own willpower to overcome obstacles. This mindset helped me build my career, follow my passions, and navigate personal hardships. I thrived in my independence, knowing I could count on myself no matter what.

The Unexpected Challenge of Recovery:
But then, recovery forced me to slow down. It demanded patience, rest, and something I had never been fully comfortable with—accepting help. At first, I resisted. I wanted to prove I could still handle everything on my own. But the truth is, healing doesn’t happen in isolation. It happens when we allow ourselves to be supported.

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Learning to Receive:
This year has been a profound lesson in a different kind of strength—the strength to receive, to soften, and to let others in. I have learned that true resilience is not about doing everything alone, but about recognizing when we need to lean on others. Accepting help is not weakness; it is an act of trust and courage.

Closing Reflection:
As I continue on this journey, I am embracing a new balance between strength and surrender. I still honor my independence, but I now understand that there is immense power in allowing ourselves to be supported. Sometimes, the bravest thing we can do is open our hearts and say, “Yes, I need help.”

What about you? Have you ever struggled with asking for help? Let’s start a conversation—I’d love to hear your thoughts.

To hear about my personal story with inner strength and why I have a certain tattoo, listen to this!

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Strawberry Shortcake Cookies

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Strawberry Shortcake Cookies – A Taste of Spring!

These soft and buttery strawberry shortcake cookies bring all the flavors of the classic dessert into a bite-sized springtime treat! They’re bursting with fresh strawberries, lightly sweet, and perfect for enjoying with a cup of tea or at a spring picnic.

Ingredients:

  • 1 ¾ cups all-purpose flour (or gluten-free 1:1 substitute)
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup unsalted butter, softened
  • 1 cup coconut sugar (or regular sugar)
  • 1 egg
  • 1 teaspoon vanilla extract
  • ¼ cup Greek yogurt (or coconut yogurt for dairy-free)
  • ¾ cup fresh strawberries, diced
  • 1 tablespoon cornstarch (helps absorb strawberry moisture)

Optional Vanilla Glaze:

  • ½ cup powdered sugar
  • 1 tablespoon milk of choice
  • ½ teaspoon vanilla extract

Instructions:

  1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, whisk together flour, baking powder, baking soda, and salt.
  3. In another bowl, cream together butter and sugar until light and fluffy. Add the egg, vanilla, and Greek yogurt, mixing until smooth.
  4. Toss the diced strawberries with cornstarch, then gently fold them into the dough.
  5. Scoop tablespoon-sized dough balls onto the prepared baking sheet, spacing them about 2 inches apart.
  6. Bake for 10-12 minutes, or until the edges are lightly golden. Let cool for a few minutes before transferring to a wire rack.
  7. If using the glaze, whisk together powdered sugar, milk, and vanilla, then drizzle over the cooled cookies.
  8. Enjoy these soft, fruity bites of spring! 
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Resetting the Nervous System

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Resetting the Nervous System: A Daily Practice for Balance and Well-Being

In our fast-paced world, our nervous systems are often in a state of overdrive, leading to stress, fatigue, and emotional imbalance. I have personally experienced two significant times in my life when my nervous system went haywire—once due to extreme emotional stress and once due to intense physical stress. The first time, during a particularly challenging period of emotional upheaval, my body responded by holding onto weight, despite my efforts to maintain balance. The second time, just last year, my body went into survival mode again during a period of physical stress, leading to similar results. Both experiences highlighted how closely the nervous system and cortisol levels are tied to overall well-being.

The signals sent to my body to be in constant fight or flight have wrecked havoc on my physical body. Thankfully, I was able to have the awareness to make some changes before it was too late.

However, by incorporating simple daily practices, I am now actively working to reset and regulate my nervous system, bringing myself back to a place of balance and resilience. Through affirmations, breath practices, essential oils, circular movements, and self-love, I am supporting my body in lowering cortisol levels and fostering a sense of inner peace and stability.

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1. Daily Affirmations for Nervous System Support

Our thoughts have a profound impact on our nervous system. When we speak kind and reassuring words to ourselves, we activate the parasympathetic nervous system, which promotes relaxation and healing. Try starting your day with affirmations such as:

  • “I am safe, supported, and at ease.”
  • “My body knows how to heal and restore balance.”
  • “I choose peace in this moment.”

2. Breath Practices to Activate Calm

Breathwork is one of the most effective ways to regulate the nervous system. Conscious breathing techniques stimulate the vagus nerve, helping to shift the body out of fight-or-flight mode and into a state of relaxation. Consider practicing:

  • Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat.
  • Extended Exhale Breathing: Inhale for four counts, exhale for six to eight counts, encouraging deeper relaxation.

3. Essential Oils for Grounding and Soothing

Aromatherapy can support nervous system regulation by engaging the senses and promoting calm. Essential oils like basil, thyme, lavender, copaiba, chamomile, and frankincense have been shown to reduce stress and anxiety. Try:

  • Diffusing oils in your space.
  • Applying diluted oils to pulse points.
  • Inhaling deeply from a drop on your palms before meditation or sleep.

4. Circular Movements to Release Tension

Gentle, circular movements help release stored tension in the body and regulate the nervous system. Movements like spinal rolls, shoulder circles, and gentle rocking motions encourage relaxation and fluidity. You can incorporate these into your morning routine or use them as a midday reset when stress arises.

5. Daily Self-Love Practices

Self-love is the foundation of a regulated nervous system. Taking time to nurture yourself through small, intentional acts creates a sense of safety and inner harmony. This might include:

  • Journaling love letters to yourself about what you’re grateful for.
  • Taking mindful walks in nature and loving on your ability to move mindfully.
  • Practicing self-compassion and speaking kindly to yourself.

Bringing It All Together

By weaving these practices into my daily life, I am creating a powerful toolkit for nervous system regulation and cortisol balance. Each small action—whether it’s an affirmation, a breath practice, or a moment of self-care—helps me build resilience and restore balance. Over time, these mindful habits are supporting my well-being, allowing me to move through life with greater ease, clarity, and inner peace. And, I just might release the extra weight that has made its way back.

Watch this vulnerable video on how the unsettled nervous system has affected me this last year.

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Healthy Lemon Bliss Bars

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Healthy Lemon Bliss Bars (Gluten-Free & Naturally Sweetened)

Spring is the perfect time to refresh and renew—not just in our surroundings but also in the way we nourish our bodies. As the days grow warmer and brighter, lighter, citrus-infused treats feel like a celebration of the season. One of my favorite ways to embrace this fresh energy is with a healthy take on a classic lemon dessert. These Healthy Lemon Bliss Bars are naturally sweetened, gluten-free, and bursting with bright, tangy flavor—perfect for an afternoon treat or a guilt-free indulgence. Let’s welcome spring with a dessert that’s as vibrant and refreshing as the season itself!

Ingredients:

For the crust:

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 cup melted coconut oil
  • 3 tbsp pure maple syrup or honey
  • 1/2 tsp vanilla extract
  • Pinch of salt

For the lemon filling:

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  • 3 eggs
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • Zest of 1 lemon
  • 1/4 cup pure maple syrup or honey
  • 1 tbsp coconut flour (helps thicken)
  • 1/2 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Preheat & prepare: Preheat oven to 350°F (175°C) and line an 8×8-inch pan with parchment paper.
  2. Make the crust: In a bowl, mix almond flour, coconut flour, melted coconut oil, maple syrup, vanilla, and salt. Press the mixture evenly into the pan and bake for 10-12 minutes, until lightly golden. Let it cool slightly.
  3. Prepare the lemon filling: In another bowl, whisk together eggs, lemon juice, lemon zest, maple syrup, coconut flour, vanilla, and salt until smooth.
  4. Bake: Pour the lemon mixture over the pre-baked crust and return to the oven for 18-20 minutes, until the filling is set but still slightly soft in the center.
  5. Cool & chill: Let the bars cool completely, then refrigerate for at least an hour before slicing.
  6. Serve & enjoy: Dust with a little coconut flour or powdered monk fruit for a classic look, then slice and enjoy!

These bars are refreshing, lightly sweet, and perfect for spring! 

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The Resilient Mind

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Overcoming Challenges with Mindfulness

Life is full of challenges—whether it’s navigating health struggles, career transitions, or personal setbacks. When faced with obstacles, it’s easy to feel overwhelmed, frustrated, or stuck in a cycle of self-doubt. But what if we could approach these challenges with a mindset of resilience instead of resistance?

Mindfulness offers us a way to shift our perspective. It helps us stay present, accept what is, and move forward with clarity and strength. In this post, we’ll explore how to develop a resilient mindset, how mindfulness supports us in difficult times, and a guided practice to help you ground yourself in strength.

The Mindset Shift: From Resistance to Resilience

When we encounter hardship, our natural response is often resistance. We ask, Why is this happening to me? or How do I make this go away? But resistance only amplifies suffering. Instead of pushing against reality, mindfulness teaches us to acknowledge what’s happening and respond with awareness rather than reactivity.

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A powerful mindset shift is moving from Why me? to What now? Instead of seeing challenges as barriers, we can reframe them as opportunities for growth. We may not control what happens to us, but we can control how we meet it.

Using the Body to Support the Mind

Our thoughts and emotions don’t just exist in the mind—they show up in the body. Stress and anxiety can manifest as tension, shallow breathing, or restlessness. When we engage the body through movement or breathwork, we send a message to the nervous system that we are safe, capable, and grounded.

Simple practices like deep breathing, gentle movement, or even placing a hand on the heart can help bring a sense of calm and stability during difficult moments.

Rewriting Your Inner Dialogue

What we tell ourselves matters. If our inner dialogue is filled with self-criticism or fear, it reinforces a sense of powerlessness. But when we consciously choose thoughts that support resilience, we shift our experience.

Try this simple journal prompt: Think of a current challenge you’re facing. Instead of focusing on what’s difficult, ask yourself: What is this challenge teaching me? How have I already shown strength in navigating it?

By changing the way we speak to ourselves, we cultivate self-compassion and confidence in our ability to handle life’s ups and downs.

A Guided Mindfulness Practice: Grounding in Strength

Mindfulness is a tool that can help us feel more resilient in the face of challenges. Below is a short guided practice to help you reconnect with your inner strength.

Step 1: Grounding the Body

Find a comfortable position—seated or lying down. Close your eyes or soften your gaze. Take a deep breath in… and a long, slow breath out. Feel the support of the ground beneath you.

Step 2: Breath Awareness

Bring awareness to your breath. No need to change it—just notice it. As you inhale, imagine drawing in strength. As you exhale, release tension. Try repeating silently to yourself:
    •    Inhale: I am strong.
    •    Exhale: I release what I cannot control.

Step 3: Reframing Challenge with Gratitude

Think of a challenge you’re facing. Instead of resisting it, acknowledge it with openness. Say to yourself, This is what I’m experiencing right now, and I am open to growth.

Now, shift your focus. Is there something this challenge has taught you? Even in difficult moments, there is always something to be grateful for—whether it’s support from a loved one, personal growth, or newfound wisdom.

Step 4: Affirmations for Resilience

Repeat the following affirmations silently or out loud:
    •    I am stronger than I realize.
    •    I trust in my ability to navigate challenges.
    •    Every challenge brings an opportunity for growth.
    •    I meet obstacles with grace and resilience.

Step 5: Closing the Practice

Take a final deep breath in… and let it go. Gently bring awareness back to your surroundings. Wiggle your fingers and toes. Open your eyes when you’re ready. Carry this sense of strength with you into the rest of your day.

Final Thoughts

Challenges are an inevitable part of life, but with mindfulness, we can meet them with greater ease and resilience. By shifting our mindset, engaging the body, and practicing self-compassion, we strengthen our ability to navigate difficult times.

What’s one challenge you’re facing right now? How can you approach it with more mindfulness and self-compassion? Take a moment to reflect, and remember—resilience is not about never struggling; it’s about knowing you have the tools to keep going.

Take a listen to this video podcast to learn more!

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Triple Berry Sourdough Scones

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These Triple Berry Sourdough Scones are a perfect way to use up extra sourdough discard while creating a flaky, buttery treat bursting with juicy berries. The sourdough adds a subtle tang, beautifully complementing the sweetness of the berries.

Enjoy them fresh with a drizzle of glaze or a dollop of clotted cream!

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Ingredients:

  • 2 cups (250g) all-purpose flour
  • 1/4 cup (50g) granulated sugar
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup (113g) unsalted butter, cold and cubed
  • 1/2 cup (120g) sourdough discard (unfed is fine)
  • 1/3 cup (80ml) heavy cream (plus more for brushing)
  • 1 large egg
  • 1 tsp vanilla extract
  • 1/2 tsp lemon zest (optional, for brightness)
  • 1 cup mixed berries (blueberries, raspberries, and chopped strawberries – fresh or frozen)

For the Glaze (Optional):

  • 1/2 cup powdered sugar
  • 1-2 tbsp lemon juice or milk

Instructions:

  1. Preheat & Prepare:
    • Preheat your oven to 400°F (200°C).
    • Line a baking sheet with parchment paper.
  2. Mix Dry Ingredients:
    • In a large bowl, whisk together the flour, sugar, baking powder, and salt.
  3. Cut in the Butter:
    • Using a pastry cutter or your fingers, cut the cold butter into the flour mixture until it resembles coarse crumbs.
  4. Mix Wet Ingredients:
    • In a separate bowl, whisk together the sourdough discard, heavy cream, egg, vanilla, and lemon zest.
  5. Combine & Add Berries:
    • Gently stir the wet ingredients into the dry ingredients until just combined.
    • Carefully fold in the berries, being mindful not to overmix.
  6. Shape & Cut:
    • Turn the dough onto a lightly floured surface and gently shape it into a 7-8 inch round disc.
    • Cut into 8 wedges and transfer them to the prepared baking sheet.
  7. Bake:
    • Brush the tops with a little heavy cream for a golden finish.
    • Bake for 18-22 minutes, or until golden brown and set.
  8. Glaze & Serve:
    • If using, mix the glaze ingredients and drizzle over the scones once they’ve cooled slightly.
    • Serve warm and enjoy!
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The Spirit of Spring

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The Spirit of Spring: Awakening to Possibility Through Yoga & Mindfulness

As the earth awakens from its winter slumber, spring invites us to embrace renewal, growth, and transformation. Just as nature begins to bloom, we too have an opportunity to step into a fresh season of possibility. Through yoga, mindfulness, and intentional living, we can align with the energy of spring and choose to create our best life—one breath, one movement, and one conscious choice at a time.

Renewal Through Yoga

Spring reminds us that change is both necessary and beautiful. In our yoga practice, we can mirror this renewal by shifting our focus toward heart-opening postures, energizing flows, and deep, cleansing breaths. Poses like Warrior II, Tree Pose, and Cobra encourage stability while inviting expansion—just like the budding trees reaching toward the sun.

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Consider stepping onto your mat with the intention of shedding the old and welcoming the new. What no longer serves you? What beliefs, habits, or limitations can you release, making space for growth?

Mindfulness: Planting Seeds of Intention

Mindfulness in spring is about presence and possibility. Just as gardeners plant seeds with care, we can plant seeds of intention in our own lives. Through meditation and self-reflection, we cultivate awareness of what we truly desire.

Try this simple Spring Awakening Meditation:

  1. Find a comfortable seat or lie down.
  2. Close your eyes and take a deep inhale, imagining fresh spring air filling your lungs.
  3. Exhale, releasing anything heavy from the past season.
  4. Picture yourself standing in a vibrant garden. What are you planting for this new season? Joy? Strength? Inner peace?
  5. With each breath, visualize these seeds growing, nourished by your intention and daily actions.

Choosing to Create Our Best Life

Spring is not just about external change—it’s about the choices we make to fully embrace life. We are constantly given the opportunity to rewrite our story, to step into joy, purpose, and authenticity.

What can you say YES to this season?
Where can you let go of fear and step into trust?
How can you nurture yourself like the sun nurtures new blooms?

By moving with the rhythms of spring, practicing yoga with intention, and embracing mindfulness in our daily lives, we create the space to grow into our fullest, most radiant selves. Let this season be a reminder: you have the power to bloom, to transform, and to create the life you desire—one mindful moment at a time.

How will you embrace the spirit of spring?

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Strawberry Scones

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Springtime Strawberry Scones: A Fresh & Fluffy Delight

As the days grow warmer and the first signs of spring emerge, it’s the perfect time to bring fresh, seasonal flavors into the kitchen. These Strawberry Scones are light, buttery, and bursting with the sweet-tart flavor of juicy strawberries. Whether enjoyed with a cup of tea on a sunny morning or as a delightful afternoon treat, these scones embody the essence of spring.

What makes these scones so special? They are made with frozen strawberries, a touch of lemon zest for brightness, and just the right amount of sweetness. The secret to achieving the perfect texture—flaky on the outside, tender on the inside—is using cold butter and a gentle touch when mixing the dough. Using frozen strawberries keeps the dough cold which is key for scone making and you can stock up when they are on sale.

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Why You’ll Love These Scones:
 Seasonal Goodness – Strawberries add natural sweetness and a pop of color and feel like spring!
 A Hint of Citrus – Lemon zest enhances the fruity flavors and adds a refreshing zing.
Buttery Perfection – Cold butter creates a flaky, melt-in-your-mouth texture.
Perfect for Any Occasion – Enjoy them at brunch, as a snack, or with your favorite tea.

For an extra indulgence, drizzle them with a simple glaze or serve with clotted cream and jam. I love a tiny bit of lemon in my glaze. These homemade scones are a celebration of spring, bringing a little sunshine to your table with every bite.

Here’s a delicious Frozen Strawberry Scone recipe! .

Strawberry Scones Recipe

Ingredients:

  • 2 cups (250g) all-purpose flour
  • 1/4 cup (50g) granulated sugar
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/4 cup (113g) unsalted butter, very cold and shredded
  • 1/2+ cup frozen strawberries, chopped
  • 1/2 cup heavy cream or half and half
  • 1 large egg
  • 1 tsp vanilla extract

Optional Glaze:

• 1/2 cup powdered sugar

• 1 tbsp milk or lemon juice

Directions:

Combine the dry ingredients in a medium size bowl. Grate your frozen butter directly into the dry mixture. Using your clean hands or a pastry cutter to create pea size crumbles of butter in the dry mixture. In a small bowl combine the wet ingredients. Make a well in the middle of the dry mixture and pour the wet ingredients into it. Using a spatula gentle stir without overtaxing.

The mixture will be somewhat dry and crumbly, don’t add more liquid. Turn onto a slightly floured surface and knead gentle to form a ball. Press into a disk shape and using either a bench scraper to cut wedges, or use a small round cutter for a round shape. If using this option, press the extra dough into a a disk again to keep using the round cutter.

Place wedges or rounds onto a parchment lined baking sheet. Preheat the oven to 400 degrees. While the oven is heating, place the baking sheet with scones into your freezer to keep cold. Once the oven is hot, bake for 20-22 minutes, or until the edges are slightly browned. Allow to cool and when cool, drizzle glaze onto scones.

Enjoy!

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The Benefits of Mindfulness and How to Apply It to Daily Life

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The Benefits of Mindfulness and How to Apply It to Daily Life

In a fast-paced world filled with distractions, practicing mindfulness offers a powerful way to bring peace, clarity, and intention to our daily lives. Mindfulness is more than just meditation—it’s about being fully present in each moment, engaging our senses, and fostering awareness in everything we do. From baking to conversations, movement to creativity, mindfulness can transform the way we experience life. Let’s explore the benefits of mindfulness and simple ways to apply it to everyday activities.

The Benefits of Mindfulness

  1. Reduces Stress and Anxiety – By focusing on the present moment, mindfulness helps reduce worries about the past or future, creating a sense of calm.
  2. Enhances Emotional Well-Being – Mindfulness encourages self-awareness and emotional regulation, leading to greater resilience and happiness.
  3. Improves Focus and Concentration – Being mindful strengthens our ability to concentrate, making us more efficient in our tasks.
  4. Encourages Gratitude and Enjoyment – When we slow down and appreciate small moments, we cultivate gratitude and a deeper sense of fulfillment.
  5. Supports Physical Health – Studies show that mindfulness can lower blood pressure, improve sleep, and even enhance immune function.

Applying Mindfulness to Everyday Life

Mindful Baking and Cooking

Instead of rushing through meal preparation, approach cooking and baking as a meditative practice. Focus on the textures, aromas, and colors of your ingredients. Feel the warmth of the oven, listen to the sound of chopping vegetables, and savor each bite with full awareness. Cooking becomes more than just a task—it turns into an act of nourishment and creativity.

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Mindful Movement

Whether walking, stretching, or practicing yoga, movement can be an opportunity to connect with your body. Notice the way your muscles engage, how your breath flows, and the sensations in your joints. By moving with awareness, you cultivate a stronger mind-body connection and reduce physical tension.

Mindful Crocheting and Creative Activities

Engaging in creative activities like crocheting, painting, or knitting can be deeply meditative. Focus on the rhythm of each stitch, the feel of the yarn between your fingers, and the evolving pattern. Let creativity be a moment of presence rather than an outcome-driven task.

Mindful Thinking and Conversations

Mindfulness in our thoughts means becoming aware of how we talk to ourselves. Notice negative self-talk and gently shift toward self-compassion. In conversations, practice active listening—truly hearing what the other person is saying rather than planning your next response. This fosters deeper connections and more meaningful interactions.

Mindful Interaction with Others

Be fully present when engaging with loved ones, colleagues, or even strangers. Put away distractions, maintain eye contact, and offer your full attention. Simple acts, like genuinely asking how someone is doing and truly listening, can enhance relationships and create a more compassionate world.

Final Thoughts

Mindfulness isn’t about perfection—it’s about presence. By incorporating small moments of awareness into daily activities, we create a more fulfilling, balanced, and peaceful life. Whether through baking, moving, creating, thinking, or connecting, mindfulness transforms ordinary moments into extraordinary experiences. Start today by choosing one daily activity to practice with full awareness—you might be surprised at the joy and peace it brings.

Consider joining my free Facebook group called 365 Days of Mindfulness for daily tips and community building of mindful people.

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Cinnamon Swirl Sourdough Discard Banana Bread

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If you’re looking for a delicious way to use up your sourdough discard, this Cinnamon Swirl Sourdough Discard Banana Bread is the perfect solution. It combines the natural sweetness of ripe bananas with the tangy depth of sourdough discard and a cozy cinnamon swirl. This moist, flavorful loaf is ideal for breakfast, a snack, or even dessert.

Why You’ll Love This Recipe

  • Uses Sourdough Discard – A great way to reduce waste while adding a subtle tangy depth to your baked goods.
  • Incredibly Moist & Flavorful – Thanks to the bananas, sourdough discard, and buttery cinnamon swirl.
  • Perfect for Any Time of Day – Enjoy it with morning coffee, as an afternoon treat, or warmed up for dessert.

Ingredients

For the Banana Bread:

  • 3 ripe bananas, mashed (about 1 cup)
  • ½ cup sourdough discard (unfed)
  • ½ cup unsalted butter, melted (or coconut oil)
  • ¾ cup brown sugar (or coconut sugar)
  • 2 eggs, room temperature
  • 1 tsp vanilla extract
  • 1 ¾ cups all-purpose flour (or whole wheat for a heartier loaf)
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ tsp cinnamon

For the Cinnamon Swirl:

  • ¼ cup brown sugar
  • 1 tbsp cinnamon
  • 1 tbsp melted butter
  • optional add a sprinkling of oats for texture

Instructions

  1. Preheat & Prepare:
    • Preheat your oven to 350°F (175°C).
    • Grease and line a 9×5-inch loaf pan with parchment paper.
  2. Mix Wet Ingredients:
    • In a large bowl, whisk together the mashed bananas, sourdough discard, melted butter, brown sugar, eggs, and vanilla until smooth.
  3. Combine Dry Ingredients:
    • In a separate bowl, whisk together the flour, baking soda, salt, and cinnamon.
  4. Mix Batter:
    • Gradually mix the dry ingredients into the wet ingredients until just combined. Do not overmix.
  5. Prepare Cinnamon Swirl:
    • In a small bowl, mix brown sugar, cinnamon, and melted butter.
  6. Assemble the Bread:
    • Pour half the banana bread batter into the loaf pan.
    • Sprinkle half of the cinnamon swirl mixture over the batter.
    • Pour the remaining batter on top and swirl in the remaining cinnamon mixture with a knife or toothpick.
  7. Bake:
    • Bake for 50-60 minutes, or until a toothpick inserted in the center comes out clean.
    • Let the bread cool in the pan for 10 minutes before transferring to a wire rack.
  8. Enjoy!
    • Slice and serve warm with butter, honey, or even a drizzle of maple syrup.

Tips for the Best Banana Bread

  • Use Overripe Bananas: The riper the bananas, the sweeter and more flavorful the bread will be.
  • Don’t Overmix: Overmixing the batter can lead to a denser texture.
  • Customize It: Add walnuts, pecans, or chocolate chips for extra texture and flavor.
  • Store It Right: Wrap in plastic wrap or store in an airtight container for up to 4 days at room temperature or freeze for longer storage.

This Cinnamon Swirl Sourdough Discard Banana Bread is the perfect combination of comforting flavors and minimal waste. Whether you’re a seasoned sourdough baker or just looking for a new banana bread twist, this recipe is sure to become a favorite!

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