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goji berries

image of Superfood Oatmeal

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superfood oatmeal

Posted: August 5, 2014 by sasha nelson

vegan, gluten-free, sugar-free, soy-free

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hi, i’m sasha

enchanté

thanks for joining me on the journey!

Through yoga asana, meditation, nutrition, and eco-conscious living, I support others in cultivating and infusing holistic, mindful, time-tested practices into modern day life to help naturally sustain the health and wellbeing of mind and body, and our Mama Earth.

let's work together

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Nature is so resilient - transforming through each

Nature is so resilient - transforming through each season from moderate to extreme weather conditions, always persevering in the end 🍁❄️

And She will continue to persevere, as long as we take care of Her…

(Same goes for our body and mind.)

We can care for ourselves, each other, and our planet during the upcoming holiday season and beyond by celebrating with more mindful, ecologically-forward gifts made from more earth-friendly materials.

Please enjoy my updated free Ecological Gift Guide: products and brands that prioritize the health of people and planet.

Link in bio 🌎 🎁✌🏻

Don’t forget to reap the healing benefits from nature this season, too:

•Bundle up and go outside whenever possible.
•Breathe in the fresh winter air.
•Notice the sky above and feel the ground below.
•Watch animals bustling around or plants waiting patiently for spring.
•Allow your nervous system to settle and restore.

[Insert data and studies on the benefits of forest bathing, salt water and cold water exposure, fresh air, sunlight, “earthing,” and nature’s overall positive effect on the immune system.] 🌱

How might you practice physical, mental, and ecological care this season?

Take good care of yourselves and our Mother Earth,

S

📷: A magical fairy stream bath (read: ice plunge) during an Alpine hike in July 2024 ⛰️

(Working title: Back To My Roots 🧚🏻✨)

So grateful to have access to such incredible natural surroundings in les Alpes-Maritimes ☀️🌲🌊

Sono Italiana 🤍🇮🇹 A bit about my Italian

Sono Italiana 🤍🇮🇹 A bit about my Italian grandparents, Dee and Frank:

My grandmother Adeline (Dee) was born in Chicago as a first generation American; her parents came over from Naples when they were younger.

Her mother Theresa owned a bakery in Chicago, sold bread to the Mob, gave bread away during the Great Depression, and was the first woman in her neighborhood to drive a delivery truck.

My grandfather Francesco (Frank) was born in Naples, and around age 7 came to America by boat via Ellis Island with his mother and siblings.

They joined his father Pasquale in Chicago, where he had already been working for a printing company (he was also a clarinet player in an Italian marching band).

My grandpa quickly learned English so he could interact with other kids; he met my grandma in their neighborhood when they were teens (he claimed early on he would marry her).

He renounced his Italian citizenship to serve as an infantryman in WWII for the US; my grandma worked as a secretary for an army colonel in downtown Chicago.

He was awarded a Purple Heart after the war, had 4 kids with my grandma, and moved the family (plus my grandma’s charismatic Neapolitan parents) to California — there he became a respected dentist, beloved faculty member, and prolific researcher at UCLA.

My grandparents, my mom, and her brothers celebrated Italian holidays with us growing up — especially feast of the 7 fishes on Christmas Eve, with Rat Pack music on repeat.

Most of my memories of them are food-related, naturally: pizzelle at Christmas, Easter cake (pigna di pasqua) and cookies, rectangle pan pizzas which nana cut into squares with scissors, meatballs, chicken soup with orzo and many spoonfuls of parmesan, lasagna, my grandpa peeling fruit after dinner with a small knife and passing it around the table for everyone to share.

They were so proud to be both American and Italian; they welcomed our friends like their own extended family (alongside their church and golf club communities, of course).

Continued in comments 👇🏻

food is a universal cultural anchor, and - as hipp

food is a universal cultural anchor, and - as hippocrates reminds us - is also medicinal, so it’s no surprise that a nourishing meal is so physically and emotionally soothing.

this is especially true during transformative times like autumn, and all throughout the colder months when you want to bundle up under a blanket with a warm beverage.

over the years of studying, health coaching, and experimenting with different holistic modalities and diets for my own healing, i’ve found that healthy, nourishing food doesn’t have to be overly complicated or highly restrictive.

as i explored different recipes and techniques - which, like any skill, is an ongoing process - cooking started to come more naturally to me; i learned that throwing together a satisfying meal could be creative, simple, and fun.

because fall and winter are times to turn inward and into the kitchen for mind-body nourishment, i’m happy to share what i’ve learned and what i’ve eaten that tasted really good, just like when i turn to my personal arsenal of chefs and cooks for tips.

here are some autumnal eats that kept me feeling fueled and anchored in good times and strange transitional times; on warm sunny days and crispy windy days, etc etc.

recipes i lightly followed are in the substack post / on my website “simple & nourishing autumnal eats” — links in bio ✌🏻

brief descriptions in comments 👇🏻🥞🍁🧈🥖🍳🍝

what meals have been nourishing you so far this season?

take good care,

s

as i come out of my self-proclaimed mindful mornin

as i come out of my self-proclaimed mindful morning month, i am reflecting on how i generally desire to feel throughout the day in general — especially after an intense political race in the US, including the more cheerful intensity of the upcoming winter holidays and new year.

something i have been aiming for lately (maybe for my whole life?) is how to be a light; how to offer light in darkness; how to shine a light on what needs to be seen for the wellbeing of the mind, the body, and the planet.

for what it’s worth, here are daily, year-round, lifelong lessons from an inspiring spiritually hungry summer podcast episode by the lovely @monicarberg74 and @michaelberg (thanks for being a light!) 🪟✨

“be like a window” (my interpretation) :

•allow things to shine through you — let your gifts, your talents, and your authentic self shine fully 🌟

•don’t take ownership of it — share and give, and don’t let your gifts, talents, intelligence (etc) define you ✌🏻

•clear out the blocks, and keep the window clean to let light shine clearly — if and when your ego or other physical / mental obstacles get in the way, clean it up and keep shining 💡

how do you let the light in and let yourself shine?

take good care,

s

over the last 5.5 years of living in france, i’v

over the last 5.5 years of living in france, i’ve learned a lot about slowing down and savoring – especially as it relates to food (fact: bread and butter soothe the soul).

and after the past election-related anxiety-provoking months (among other global concerns), we could all probably use something as soothing as a cozy french meal.

here are a few ways to enjoy a french-inspired mindful morning – whether you’re somewhere in france, or at home binging @emilyinparis …

if you try my mindful morning virtual workshop, you can schedule a 45-minute consultation with me to curate your own morning rituals to optimize your mood, energy, and physical / emotional wellbeing.

download my free mindful morning self-care ebook for more customizable recipes and morning ritual tips to nourish the body, mind, and planet.

*all links in bio ✨

(fun fact: the word “mindful” in french can generally be translated as “reflection,” “full / complete consciousness,” or “attention.”)

what country or culture inspires you to slow down and savor your mornings?

take good care,

s

soothing post-election imagery (and reflections ab

soothing post-election imagery (and reflections about understanding each other👇🏻) : a calm sunday morning in the south of france 🇫🇷

i have heard a lot of people (myself included) say that they just don’t understand the opposing political party or their followers.

as someone who has lived in a country for almost 6 years without 100% understanding or being understood (a privileged choice), i’ve learned a lot about the importance of and compassion behind communication.

as the non-native speaker, i’ve had to adjust my words and concentrate on how to get my point across — even if it’s not 100% clear or not exactly what i want to say.

as the non-native listener, i’ve had to be super present and pay close attention to the speaker(s) — i’ve also had to learn how to be honest when i don’t understand and ask for clarification or move on.

sometimes people (myself included) have been impatient or short with me and didn’t give me a chance, which either left me nervous laughing or crying (often both).

but when both sides have been patient, receptive, as clear as possible, and have made conscious efforts to understand and be understood, it has left me feeling with so much hope, gratitude, and relief — like the gap of division was narrowed.

i don’t know what the future holds, i don’t have all the answers and don’t think moving to another country will solve all the problems (even thought it’s great!), but i know that human connection (and connection to nature) is vital.

my wish for the future of all people is to be willing and make an effort to communicate more clearly, listen more deeply, and find solutions / commonalities in differences that we’ll always undoubtedly have.

my wish for all of us today who are confused, angry, scared, and who don’t understand is that we find a safe way to express our post-election feelings, and do whatever we need to do to cultivate even a little bit of peace, calm, hope, and equanimity ✌🏻

life is a team effort — don’t give up on each other 🤍

final notes: peace exists, and it starts within / with us ✨

take good care,

s

📷: autumn light ☀️ / marché aux fleurs 💐🍊 / vieux nice 🇫🇷 / the original biohackers 🌊

here’s a petite recap from my self-proclaimed mi

here’s a petite recap from my self-proclaimed mindful morning month — a few key elements of creating a nourishing morning ritual that works well for you:

*(i know that not every food, product, or practice is accessible to everyone — the best we can do is set heart-felt intentions, do what we can, and create rituals that work for and nourish us based on our circumstances without judgement, but with accountability 🤍)

•wake up mindfully: start with a few deep breaths or a short meditation instead of reaching for your phone.
•quick journal: jot down gratitudes, ideas, feelings, dreams, or intentions for the day.
•move it: stretch for 10 seconds, walk, or enjoy a brief yoga session — whatever feels good for your body, however long you have time for.
•love your body and planet: choose eco-friendly and non-toxic products for your morning routine, and apparel made from natural materials whenever possible.
•nourish yourself: enjoy a satiating breakfast and / or beverage with fresh, whole ingredients when available.
•reflect and carry on: notice how these practices make you feel and carry that energy into your day.

rinse and repeat — modify if and when necessary to suit your needs.

enjoy the free ebook and the full virtual workshop to personalize your ideal mindful morning — links in bio :)

take good care,

s

“gratitude” is somewhat of a buzz word and get

“gratitude” is somewhat of a buzz word and gets tossed around a lot in the wellness realm, but it’s trendy for a reason, and it is incredibly effective if used with mindfulness and heart-felt intention.

for me, learning how to express gratitude every day helped me realize how my brain could often slip really easily into lack mentality.

i don’t think i’m alone here, and either way - like it has been for me - learning how to focus more on the blessings we have in our life instead of fearing what we lack can be incredibly transformative for our overall mood and wellbeing.

we can even eventually be grateful for the difficult pieces of our lives because of what we’ve learned from them instead of letting our challenges drag us down.

the aim isn’t to make life perfect, but simply to recognize how amazing life is just as it is; just as we are.

this is also not to ignore or bypass challenges, because they certainly won’t disappear, even if the challenge is as simple as waking up in the morning, getting adequate sleep, or personal health or relationship issues.

whatever the weather, gratitude can remind us of the beauty that exists around (and within) us - especially if we express it when we wake up in the morning instead of letting grogginess or to-do list anxieties overtake us.

more coming in my @substack newsletter this week — link in bio to get it 🤍

what are you grateful for today, and how might you practice gratitude when you wake up / throughout the day?

(my personal gratitude practice is writing down 3-10 things i’m grateful for from the previous day [almost] every morning - i also sometimes share 1-3 things at night with my partner during dinner / before bed.)

i’m so grateful for you!

take good care,

s

after years of coaching, teaching, and hosting min

after years of coaching, teaching, and hosting mindful morning as a special nyc event with dear friends, it felt like it was time for it to reappear — even if virtually for now.

as a nourishing supplement to the free ebook, i created a short and sweet mindful morning workshop — in written and video or audio formats — to support you in the customization of your own nourishing morning routines.

*link in bio ☀️☺️

**this is great for both students and teachers as you learn to curate your own personal practice :)

inside the 7-module workshop is:

● a short guided meditation to ground into the present moment and clear the mind.
● simple, reflective journal prompts to empty any excess thoughts, and connect how you’re feeling or how to care for yourself.
● a quick movement practice to open and stabilize the body and mind; to get the blood flowing and the energy ready for the day.
● a lil’ list of helpful organizational tips and go-to breakfasts and beverages to spark your own ideas and concoct your own tasty fuel.
● simple tips on how to incorporate sustainable, ecological practices into your everyday life (that will benefit your body and mind to boot).

if you are still seeking further support on personalizing morning rituals that work and feel really nourishing for you:

feel free to book a free 20-minute call with me — link in bio ✌🏻

i hope you’ve been enjoying the free ebook — let me know what you think, and what has been impactful for your own mindful mornings.

take good care,

s

breathwork used to feel kind of like a “meh” p

breathwork used to feel kind of like a “meh” practice for me until i studied with teachers who helped me understand its incredible power to alter and benefit our physical and mental states.

(shout out to teachers @nikki_costello , @colleensaidman & rodney, genny kapuler, @anyaporteryazawa and more 🙏🏻)

although i don’t practice specific breathwork every morning, the intention behind having more mindful mornings has inspired me to be much more aware of my breath when i wake up, and throughout the day in general.

i am so grateful to have simple breathwork practices to access based on how i’m feeling, especially when it comes to starting the day in a more mindful vs disconnected way.

i invite you to try this simple belly breath technique in the morning before you get out of bed — or whenever you have a tense moment during the day — and see how it makes you feel.

i have a short video on YouTube with 3 breathwork practices to manage anxiety, one of which is the 4-7-8 breath from @drweil — check it out if it might be useful.

how do you feel after taking a long, deep breath, and how might it impact your morning to be more aware of your breath?

(after i take longer, deeper breaths, i feel like my belly, chest and neck all soften - areas where i tend to carry stress.)

take good care,

s

mindful morning rituals can set the tone for a hea

mindful morning rituals can set the tone for a healthier, more mindful life that benefits both you and the planet ☀️

if you’re feeling inspired but unsure how to fully integrate these practices into your life, i’ve been there, and i’d be really honored to help you create a personalized path to wellness that works for your unique life.

with 1:1 integrative wellness coaching, we’ll take the seeds planted in the mindful morning ebook and grow them into habitual holistic habits.

i’m genuinely inspired to share with you the systems that have been transformative for me and my clients over the years during my studies and explorations of yoga, functional movement, meditation and mindfulness, holistic nutrition, and sustainability.

if you’re feeling ready to transform your mornings and your life, let’s talk it out.

i’m offering a free 20-minute introduction call to explore how we can work together.

the link is in my bio to schedule a time ✌🏻

small changes can lead to big transformations, so know that whichever path you choose, you have the power to make conscious choices every day — starting with the morning :) — that invest in the health of your mind, body, and planet.

here’s to our individual and collective journeys ✨

what’s one feasible shift you might make based on your ideal transformation?

(one small change i’ve been making: waiting to check my phone after taking at least 3 long breaths in the morning and expressing my appreciation for waking up — even if i’m tired and cranky and don’t feel like getting out of bed.)

take good care,

s

becoming more of a “morning person” started ha

becoming more of a “morning person” started happening more naturally when i started practicing yoga more regularly because - in all honesty - i didn’t want to be hungover when i went to a 10am saturday morning class.

thus began not only my quest to get up earlier, but also to practice and teach yoga.

and the rest isn’t history because, like most things, yoga is an infinite practice in which something can always, always be learned.

(or unlearned, if necessary.)

when i began hosting yoga retreats, the dynamic classes were always scheduled before breakfast - which was another hurdle for me to physically and mentally jump over.

once i got into a rhythm though, it felt really, really nice.

i don’t always or regularly wake up early enough to practice in the mornings, but when i do, i never regret it - it is such a nice way to open up the body after sleeping and sets a solid tone for the day.

sometimes morning movement is a short or long walk, a few stretches, a quick high-intensity-ish burst of jumping jacks or sun salutations, or some resistance band work.

(hot tip: check my girl @giuliapline for expert banded exercises and functional movement insights 👌🏻)

whatever your preferred form of movement and whenever you practice during the day, i hope these tips from my mindful morning ebook will help you cultivate the physical tools that work best for you.

*link in bio for the free ebook ☀️

what motivates you to move in the morning, and what do you enjoy about it?

(my morning movement motivation: physical and mental longevity; matcha and breakfast.)

take good care,

s

🎥: @espace.rancher nice 🇫🇷

late summer / early fall in the mediterranean ☀️🍁🇫🇷

in appreciation & gratitude for everything just as it is - even if & when i want things to change sometimes ✨

what a privilege to watch the sun & the seasons do their thing & work their magic 🌅🍂

sending love & well wishes to anyone who might not benefit from these privileges (or other basic human rights) right now 🤍

may you be safe / healthy / happy / free of suffering / at peace ✌🏻

📷:
1-4 / sunset bike x swim in saint-jean-cap-ferrat
5-6 / bike views along the sea
7-9 & 14-15 / sunsets & a sunrise in nice
10-13 / mouans-sartoux village views & vines

take good care,

s

when we put intention into and give attention to o

when we put intention into and give attention to our early hours, it can be incredibly physically and mentally rejuvenating - even if and when the morning doesn’t look or feel as mindful as planned (i.e. me, often).

this is one of many reasons why i shared practices and recipes that can be customized in my free mindful morning ebook - so that even if the morning is out of whack, you have your own grounding tools at your disposal.

you make the rules based on what’s feasible for you - even if it takes gentle coercion and organization to get started.

don’t create expectations that can’t be met, only to berate yourself for falling short.

by allowing for a little bit of messiness in experimenting with various practices, we give ourselves permission to not always have it all together.

have fun with it, you have the power to set the tone for your day :)

what practice or meal might be part of your mindful morning regimen moving forward?

(i’m still doing 3 deep breaths before getting out of bed, and the other morning i enjoyed listening to bach while i made breakfast - 10/10 recommend.)

take good care,

s

just like i haven’t always been a morning person

just like i haven’t always been a morning person, meditation didn’t always come natural to me (still working on both of these things tbh).

part of it was probably due to the pressure i put on myself to get it “right,” which included feeling the absolute obligation to meditate early in the day.

although some form of meditation in the morning is helpful and important for many reasons, we don’t need to confine ourselves to that limit, because it can be beneficial at any time of day.

the beauty of meditation - like yoga - is that it can really meet us where we’re at, meaning it can be customized to suit our unique needs.

as long as we are willing to sit with ourselves (which is sometimes the most difficult part) and explore different meditation prompts and guidelines, we can personalize our practice in ways that serve and nourish us.

whether we are guiding our attention to the present moment over and over again for 5 minutes, or following a specific inner visualization journey for 30 minutes, we can reap the many benefits of meditation.

(search “meditation benefits” on the internet to discover the variety of scientifically researched perks 👍🏻)

enjoy a few of these meditation tips from my mindful morning ebook - link in bio.

for more meditation insight and inspo, check the teachers i’ve studied with like tara brach and @jack_kornfield

(also see @danharris @drjoedispenza @seanfeitoakes @lightwatkins @corymuscara @deepakchopra etc).

what meditation prompt or guideline works well for you?

(my meditations vary, but lately i’ve been starting with general awareness, then i let the present moment dissolve into a black void, and eventually i resurface to visualize my ideal self - kind of à la joe dispenza).

take good care,

s

bella genoa / italian heritage appreciation post 💚🤍❤️

and some insights from a spontaneous weekend (from a person who leans toward planning over spontaneity ✌🏻).

what a lovely surprise :)

(and how lovely to be surprised.)

📷 :
•beautiful buildings & skies ☁️
•perfect gelato: i had hazelnut & almond, raph had dark chocolate, fig & pistachio stracciatella 🍨
•buying local pesto from a nice man who recommended his pesto tipico with marjoram 🌱 (standing next to a cute little girl who was pointing at & naming all the colors in the pasta package)
•absolutely delightful focaccia sandwich with potato, green beans, stracchino cheese & pesto genovese 🤌🏻

grazie italia 🇮🇹

take good care,

s

for most of my life, i did not consider myself a m

for most of my life, i did not consider myself a morning person (still working on it tbh), but during my studies in movement, holistic health, and ecological living i discovered the profound impact that early mornings could have on one’s wellbeing.

because of this and many other reasons - including my current goal to begin the remaining days of 2024 in a more grounded way - i created this free ebook:

mindful morning: self-care for mind, body & planet ☀️

after years of working with clients who sought their own unique rituals, and as my personal rituals evolved and shifted, i learned that even the smallest AM action had a noticeable impact on how one conducted the remainder of their day.

whether your non-negotiable practice is meditation, a few deep breaths, movement, a conscious moment of gratitude, a satiating meal at home or on the go, a cozy tonic, a cleansing journal session, or some combination of these - there is no doubt that mornings are, by default, an important way to set the tone for the following hours.

i am happy to be sharing practices that you can experiment with and make your own, in hopes of inspiring all of us (myself included) to begin your day in the most nourishing way possible that suits your unique needs.

it all starts with the simple act of paying attention, and that can begin right when you wake up (even right now - why not?).

i’ll practice alongside you each week of october as i introduce tips and tools that have been useful for me; that continue to help steady my attention in the early hours.

what do you envision your ideal mindful morning looking and feeling like?

(my ideal morning feelings: well-rested, grounded, clear-headed, satiated, grateful).

take good care,

s

however connected we do or don’t feel to ourselv

however connected we do or don’t feel to ourselves and each other, there are always ways to [re]connect — so long as we set the intention and make the conscious effort to do so.

one of these methods can be metta, or lovingkindness, a buddhist-derived meditation that sends both ourselves and others well wishes, health and happiness, etc.

this practice can remind us that, whatever our feelings or perceptions are about a person, they are also a human who feels pain, who suffers, who is sometimes afraid.

this does not mean we remain passive and don’t hold people accountable for their actions; it doesn’t mean that we cannot be angry or feel hurt by things people have done that have caused harm.

we can, however, utilize a practice like metta to decrease the gap of divisiveness since it humanizes everyone; since it wishes that all beings receive what they need to feel safe, well, free, and at peace.

when we are healthy in body and mind, we might be able to confront our differences with much more awareness and be able to work with each other in less volatile ways.

explore what lovingkindness means to you in metta meditations with myself on @insighttimer (link in bio) — and teachers i’ve studied with @jack_kornfield and tara brach.

how do you connect to yourself and others — personally or professionally?

what helps you wish others well (even if you just wish they would agree with you)?

read “sending good vibes” and support / subscribe on @substack ✌🏻

take good care,

s

—

image : traditional metta phrases can include these ones from jack kornfield - try replacing “you” with “i” or “all beings” or “we” as the meditation progresses:

“may you be filled with lovingkindness.
may you be safe from inner and outer dangers.
may you be well in body and mind.
may you be at ease and happy.”

i am self-declaring october mindful morning month

i am self-declaring october mindful morning month as a means of cultivating a sense of groundedness before the holiday mayhem — to kick it off, please enjoy one of my personal favorite breakfasts with fall flavors.

i could honestly also use this accountability myself to steady my attention and stay off my phone in the early hours — a habit i picked up off-and-on after moving abroad to check out what was going on with my US people.

more easy breakfast recipes, tips, and morning rituals in my mindful morning ebook — link in bio to subscribe to my newsletter to get the goods on thursday.

fun backstory :

@laurenwingent and i found and modified this granola recipe for a corporate mindful morning event in brooklyn — we baked it and prepared matcha lattes in her apartment before hauling it all in an uber to deliver to happy guests.

i did this several times all over manhattan for corporate and group events — sometimes up and down multiple subway station stairs while carrying multiple heavy bags of food and beverages.

(insane in hindsight, but so worth it.)

it was such an enormous pleasure to collaborate with lauren and other lovely friends who participated like @daysofcitrine , @chiefmatchaofficer x @matchaful and my eventual co-pilot @diti22 🤍

i really cherished sharing mindful mornings in nyc and am looking forward to sharing it with you :)

what’s one of your go-to morning meals?

(i also love muesli and yogurt, pancakes, oatmeal, eggs, avo toast, and french viennoiseries 🥐)

take good care,

s

food for thought for the weekend / fall season / l

food for thought for the weekend / fall season / life 🍁✨

i had fun on this climb but also struggled a lot.

(i.e. didn’t make it very far)

i am still learning and am usually afraid, but i am eventually always so proud of myself for trying.

(even if i am annoyed in the moment 😛)

so i guess i want to live my life in a way that makes me feel proud because - even if it was difficult or scary - at least i tried.

(and the view from halfway is still really nice, even if i didn’t reach the intended destination).

thanks @backmansk for the inspirational quote - highly recommend his books 🤌🏻

how do you want to live your life?

take good care,

s

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Nature is so resilient - transforming through each

Nature is so resilient - transforming through each season from moderate to extreme weather conditions, always persevering in the end 🍁❄️

And She will continue to persevere, as long as we take care of Her…

(Same goes for our body and mind.)

We can care for ourselves, each other, and our planet during the upcoming holiday season and beyond by celebrating with more mindful, ecologically-forward gifts made from more earth-friendly materials.

Please enjoy my updated free Ecological Gift Guide: products and brands that prioritize the health of people and planet.

Link in bio 🌎 🎁✌🏻

Don’t forget to reap the healing benefits from nature this season, too:

•Bundle up and go outside whenever possible.
•Breathe in the fresh winter air.
•Notice the sky above and feel the ground below.
•Watch animals bustling around or plants waiting patiently for spring.
•Allow your nervous system to settle and restore.

[Insert data and studies on the benefits of forest bathing, salt water and cold water exposure, fresh air, sunlight, “earthing,” and nature’s overall positive effect on the immune system.] 🌱

How might you practice physical, mental, and ecological care this season?

Take good care of yourselves and our Mother Earth,

S

📷: A magical fairy stream bath (read: ice plunge) during an Alpine hike in July 2024 ⛰️

(Working title: Back To My Roots 🧚🏻✨)

So grateful to have access to such incredible natural surroundings in les Alpes-Maritimes ☀️🌲🌊

Sono Italiana 🤍🇮🇹 A bit about my Italian

Sono Italiana 🤍🇮🇹 A bit about my Italian grandparents, Dee and Frank:

My grandmother Adeline (Dee) was born in Chicago as a first generation American; her parents came over from Naples when they were younger.

Her mother Theresa owned a bakery in Chicago, sold bread to the Mob, gave bread away during the Great Depression, and was the first woman in her neighborhood to drive a delivery truck.

My grandfather Francesco (Frank) was born in Naples, and around age 7 came to America by boat via Ellis Island with his mother and siblings.

They joined his father Pasquale in Chicago, where he had already been working for a printing company (he was also a clarinet player in an Italian marching band).

My grandpa quickly learned English so he could interact with other kids; he met my grandma in their neighborhood when they were teens (he claimed early on he would marry her).

He renounced his Italian citizenship to serve as an infantryman in WWII for the US; my grandma worked as a secretary for an army colonel in downtown Chicago.

He was awarded a Purple Heart after the war, had 4 kids with my grandma, and moved the family (plus my grandma’s charismatic Neapolitan parents) to California — there he became a respected dentist, beloved faculty member, and prolific researcher at UCLA.

My grandparents, my mom, and her brothers celebrated Italian holidays with us growing up — especially feast of the 7 fishes on Christmas Eve, with Rat Pack music on repeat.

Most of my memories of them are food-related, naturally: pizzelle at Christmas, Easter cake (pigna di pasqua) and cookies, rectangle pan pizzas which nana cut into squares with scissors, meatballs, chicken soup with orzo and many spoonfuls of parmesan, lasagna, my grandpa peeling fruit after dinner with a small knife and passing it around the table for everyone to share.

They were so proud to be both American and Italian; they welcomed our friends like their own extended family (alongside their church and golf club communities, of course).

Continued in comments 👇🏻

food is a universal cultural anchor, and - as hipp

food is a universal cultural anchor, and - as hippocrates reminds us - is also medicinal, so it’s no surprise that a nourishing meal is so physically and emotionally soothing.

this is especially true during transformative times like autumn, and all throughout the colder months when you want to bundle up under a blanket with a warm beverage.

over the years of studying, health coaching, and experimenting with different holistic modalities and diets for my own healing, i’ve found that healthy, nourishing food doesn’t have to be overly complicated or highly restrictive.

as i explored different recipes and techniques - which, like any skill, is an ongoing process - cooking started to come more naturally to me; i learned that throwing together a satisfying meal could be creative, simple, and fun.

because fall and winter are times to turn inward and into the kitchen for mind-body nourishment, i’m happy to share what i’ve learned and what i’ve eaten that tasted really good, just like when i turn to my personal arsenal of chefs and cooks for tips.

here are some autumnal eats that kept me feeling fueled and anchored in good times and strange transitional times; on warm sunny days and crispy windy days, etc etc.

recipes i lightly followed are in the substack post / on my website “simple & nourishing autumnal eats” — links in bio ✌🏻

brief descriptions in comments 👇🏻🥞🍁🧈🥖🍳🍝

what meals have been nourishing you so far this season?

take good care,

s

as i come out of my self-proclaimed mindful mornin

as i come out of my self-proclaimed mindful morning month, i am reflecting on how i generally desire to feel throughout the day in general — especially after an intense political race in the US, including the more cheerful intensity of the upcoming winter holidays and new year.

something i have been aiming for lately (maybe for my whole life?) is how to be a light; how to offer light in darkness; how to shine a light on what needs to be seen for the wellbeing of the mind, the body, and the planet.

for what it’s worth, here are daily, year-round, lifelong lessons from an inspiring spiritually hungry summer podcast episode by the lovely @monicarberg74 and @michaelberg (thanks for being a light!) 🪟✨

“be like a window” (my interpretation) :

•allow things to shine through you — let your gifts, your talents, and your authentic self shine fully 🌟

•don’t take ownership of it — share and give, and don’t let your gifts, talents, intelligence (etc) define you ✌🏻

•clear out the blocks, and keep the window clean to let light shine clearly — if and when your ego or other physical / mental obstacles get in the way, clean it up and keep shining 💡

how do you let the light in and let yourself shine?

take good care,

s

over the last 5.5 years of living in france, i’v

over the last 5.5 years of living in france, i’ve learned a lot about slowing down and savoring – especially as it relates to food (fact: bread and butter soothe the soul).

and after the past election-related anxiety-provoking months (among other global concerns), we could all probably use something as soothing as a cozy french meal.

here are a few ways to enjoy a french-inspired mindful morning – whether you’re somewhere in france, or at home binging @emilyinparis …

if you try my mindful morning virtual workshop, you can schedule a 45-minute consultation with me to curate your own morning rituals to optimize your mood, energy, and physical / emotional wellbeing.

download my free mindful morning self-care ebook for more customizable recipes and morning ritual tips to nourish the body, mind, and planet.

*all links in bio ✨

(fun fact: the word “mindful” in french can generally be translated as “reflection,” “full / complete consciousness,” or “attention.”)

what country or culture inspires you to slow down and savor your mornings?

take good care,

s

soothing post-election imagery (and reflections ab

soothing post-election imagery (and reflections about understanding each other👇🏻) : a calm sunday morning in the south of france 🇫🇷

i have heard a lot of people (myself included) say that they just don’t understand the opposing political party or their followers.

as someone who has lived in a country for almost 6 years without 100% understanding or being understood (a privileged choice), i’ve learned a lot about the importance of and compassion behind communication.

as the non-native speaker, i’ve had to adjust my words and concentrate on how to get my point across — even if it’s not 100% clear or not exactly what i want to say.

as the non-native listener, i’ve had to be super present and pay close attention to the speaker(s) — i’ve also had to learn how to be honest when i don’t understand and ask for clarification or move on.

sometimes people (myself included) have been impatient or short with me and didn’t give me a chance, which either left me nervous laughing or crying (often both).

but when both sides have been patient, receptive, as clear as possible, and have made conscious efforts to understand and be understood, it has left me feeling with so much hope, gratitude, and relief — like the gap of division was narrowed.

i don’t know what the future holds, i don’t have all the answers and don’t think moving to another country will solve all the problems (even thought it’s great!), but i know that human connection (and connection to nature) is vital.

my wish for the future of all people is to be willing and make an effort to communicate more clearly, listen more deeply, and find solutions / commonalities in differences that we’ll always undoubtedly have.

my wish for all of us today who are confused, angry, scared, and who don’t understand is that we find a safe way to express our post-election feelings, and do whatever we need to do to cultivate even a little bit of peace, calm, hope, and equanimity ✌🏻

life is a team effort — don’t give up on each other 🤍

final notes: peace exists, and it starts within / with us ✨

take good care,

s

📷: autumn light ☀️ / marché aux fleurs 💐🍊 / vieux nice 🇫🇷 / the original biohackers 🌊

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