Somebody left a pumpkin on a stump for the squirrels and birds in the park across the street and that simple act of kindness — sharing the harvest and festivities with our neighbourhood creatures — fills me with glee.

Happy All Hallow’s Day & HAPPY BIRTHDAY to Cup Half Full!

Three years ago today, I sat down on the same red sofa, next my sleeping baby and wrote about two paramount themes in my life: matrescence & Slow Living. Since then, this little newsletter has expanded to braid in bits on holistic health, living close to nature, faith, and creativity. Thank you for being here — it means a lot to me, and I’m terribly excited to announce something new for you in today’s post 💌

American author and motivational speaker, Jim Rohn, once said,“You are the average of the five people you spend the most time with.”— I’m pretty sure he was talking about the five adults you spend the most time with, but I would add that time spent among the purest of souls, namely, children, animals, and plants, has great potential to positively influence us, especially when it comes to mindfulness.

This simple truth confirmed almost daily for me, at present.

I didn’t know before becoming a mother that the experience of spending time could deepen admits the chaos of shepherding boisterous small children. I thought things like personal growth or attaining inner peace required aloneness, concentration, and quietude. However, I’m delighted to report that in my recent years of doing little more than sitting among the trees and birds with small children in tow, I feel I’ve stumbled upon a well of tranquility and wisdom.

The change is permeated all parts of me and the way in which I walk the earth —literally. I used to not be particularly fond walks or hiking, noticing only what I wanted to see, my mind usually elsewhere, briefly returning to the here and now only to consider my destination. Nowadays, I may amble through any given park where things, which would have been previously beyond my powers of observation, are pointed out to me — emphatically I should add. Even on a short walk, stops for deeper investigation of said things, are frequent and truly the real point of it all. If the goal were to arrive at a predetermined destination, this way of doing it could be frustrating but, thankfully, it’s not. The real goal is to rouse my sleepy ‘grown-up’ imagination to see that each stone is unique and every tree may have a story to tell.

The way in which I interact with others has also changed. Creature or person, it has become easier to admire everyone with curiosity. I love that my children are still at an age where their first thought when approaching a living thing is not how they can use or destroy it (which certainly does come at a certain age) but to be gentle, curious, and kind — their favourite thing in the world right now is to feed or “help” animals and, even plants sometimes.

Curiosity drives play — something we adults are often lacking but I find crucial to living whole. I’ve noticed a deficiency in curiosity can be caused by a number of things, often rooted in our beliefs and upbringing, and sometimes stemming from seemingly benign daily habits like operating on autopilot, relying on routine, or being chronically overstimulated by entertainment. The problem comes when we lost so much of our play drive and curiosity that being outside just isn’t very interesting anymore — at least not in the way it was as a child.

✨NEW!✨Do you want to join my Slow Living Mail Club? 💌

I’m launching a slow living snail mail club in January 2027. Each month, I’ll send you a curated envelope including a letter from me to inspire your connection to nature & mindful living that month, keepsake fine art prints & postcards, a wellness focus, prompts and activities to explore the season in a new way.

There are 29 spots for January!

If you’d like to join, sign up here: PIGEON POST.

“A great gift to yourself or anyone who loves beautiful mail!” - Anne C., Oregon

At the end of the day, our paths are always unique. Perhaps our common ground is the actual ground — the natural world around us that is always offering a kind of nourishment we cannot find elsewhere. So dear reader, let’s appreciate it, care for it and ourselves. As my mother used to tell me: Go outside and play!

Some ideas for more time spent outside, joyfully:

1. Have one meal or snack outside, every day.

2. Carry a paper and pencil with you and sketch something wild that you notice.

3. Take a picture of the same tree/bush/boulder every month to notice the change of the season.

4. Take your journal outside and write about a childhood memory of being outdoors.

5. Collect moss, leaves, twigs, or flowers etc. & make a seasonal bouquet or wreath.

6. Write notes about what comes to mind while amongst birds and trees.

7. Download a plant ID app and look up 3 that you don’t know.

8. Spend 5+ minutes watching the clouds or stargazing on a clear night.

9. Try out a sensory barefoot path.

10. Write letters and postcards while outside - I promise you’ll have more to say!

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As always, I look forward to hearing your thoughts in the comments.

I’m back! Well… as much as I can be with “two under two” and some big changes on the horizon. Emerging on the other side of birth and my postpartum cocoon, I feel ready for a new adventure.

Also, I’m so grateful for all of your well-wishes! Thank you🥲Being a mother of two is quite a special experience and life just keeps expanding: We are MOVING!

Today’s post will cover:

• Musings on courage and my upcoming move 🇩🇪

• Updates here at CHF ✨

Some of you have asked about my life in Germany - how I got here, what it’s like and, I’ve hesitated to write about it…

…mainly because, upending my whole life in 2017 to move abroad was, at times, as brutal as it was rash and it took some time to truly settle and process it all. However, like most difficult things, it’s been worth it AND, it taught me loads about myself.

Unearthing more understanding of the connection between my wellness habits and how well I cope with stress has been forefront of late…

Turns out, a calm, regulated, nourished mind and body IS your best bet in times of challenge.

And thus, I’ll begin sharing more of my expat experience 🇩🇪, motherhood, and all the things I do to keep my cup full and maintain some kind of balance in mind & body despite the chaos.

Making home in a foreign place (once again)

The story of how & why-on-earth I moved to Germany will be published soon but at the moment, I’m thrilled about my upcoming move to the south of Germany after almost 7 years in North Rhein-Westphalia.

If you know, you know — Germany, while a small country has *vastly* different corners, both culturally and geographically. Thanks to my husband, I landed in what I refer to as “the Midwest”, even though it’s actually the NorthWestern part of the country because people are almost superficially friendly, it’s hot and sticky in the summer, and outside of the metropolis of Cologne, it’s mainly flat, patchwork green and yellow farmland for miles until… you hit traffic and realise you’re somewhere within an hour of another city.

While this area has its virtues, the lifestyle is the opposite of what this wilderness-loving farm-girl always dreamed of and had the luxury of growing up around.

And so, moving was inevitable but ‘where to?’ was a decision 3+ years in the making, made only more difficult by the fact that we LOVE our custom late-70’s home.

Designed by an architect (for himself) with ginormous window just so he could “see the moon”, the warm, sturdy, brick and stone, with high ceilings and private garden has been my oasis for the past 6 years. I’ll always be grateful for that house, but having kids was the final straw for me — Littles need outdoor adventure, friendly neighbours, and a thriving mother.

As an American, it’s probably not that obscene that I’ve moved 10+ times — mostly around various nooks and crannies of the West coast and that my internal compass tends to point toward the next desired experience rather than a specific direction. It It’s equal parts emotion and ration; desire and necessity. I just love to move and the feeling of ‘making fresh start’ is intoxicating to me. It wasn’t until I had lived in Europe for some time that I noticed that moving (how often/how far away) varies greatly between the U.S. and Europe.

My husband (German), has only moved once in his life (within the area he grew up in) but I’m delighted that he too wanted to take this leap (and he’s doing a great job maintaining a smile amidst the toil of it all).

I thought it would be a big challenge to come together on this one, made even more complex by the luxury of desirable options, but, by the grace of God, once again

we found a balance between my whimsy and his practicality.

I’ve long dreamed of a place where my children can play on the beach and hike in the mountains in the same afternoon; where I can pick apples from local farm by day and *actually* see the stars, by night; where my husband won’t have to fight endless traffic and construction just go kayaking for an hour or two.

And now, the dream is coming true!

Nostalgia is now in full swing.

As I spend my last weeks in our home — the house where we toasted 10 years of friendship and later celebrated our wedding day surrounded by friends and family; the home where I have cooked, gardened, scrubbed, baked, burned, learned, loved, gave birth, and gathered so many experiences that are a part of who I am today — I can’t help but feel nostalgic.

Coincidentally, I watched the Pixar movie Up for the first time recently. It’s an adorable flick with unexpected nuggets of wisdom. Two things from Up that have stuck with me these past weeks:

1. The uncanny likeness of main character, Russell, to my son.

2. Despite prioritising his beloved house above all else (reason, money, loyalty…), the grumpy widower eventually he comes to realise what he values isn’t the house itself, but the love and the adventure he shared with his wife there. He slowly releases his grip on the past and opens up to new friendship and the adventure before him.

Not spoil it entirely but in scene when the house finally floats away into the clouds, never to be seen again, he seems at total peace.

As I prepare myself for a new adventure and give thanks for this opportunity, I know I’ll always cherish our first home and the many memories it holds but that I have to have courage to let go and be ready for the next adventure.

✨CHF Updates✨

In the first days of postpartum I was blessed to have time to rest and reflect while soaking up newborn cuddles… which have obviously altered my brain chemistry (in the best of ways) and so here are some changes that I think (hope) you’ll appreciate: a reduced rate on all paid subscriptions, more predictable post categories, and quarterly get-togethers, and to share a bit more of myself and *how* I’m managing the balancing act of slow, nature-connected, health-conscious living as an expat, while keeping up with two Littles.

Additionally, with great gusto, I tidied up (read: ruthlessly edited) my blog planner and the About page —giving concise explanation of what IS actually going on around here… so have a look and tell your friends 😉. Plus, the chat area is now open for ALL subscribers… it will now be the place I’ll post upcoming dates for live discussions and events and please feel free to post your questions, wellness musings, wins, learns, and connect with others there.

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Post Categories

• ✨1 Minute Wonders - Inspiration & Wellness, bite sized

• 🌿Wellness Deep Dives - The new *and improved* Q+A. Deep Dives go into greater detail on reader-chosen topics and cover practical application tips.

• 🍊The Seasonal Slice - a quarterly cornucopia of inspiration, my highlights, & wholesome goodies I want to share with you.

• ❓Ask Me Anything - Currently open to all subscriber tiers - a chance to connect and share. These posts will be held quarterly as either a live session or video recording. Submit your question with “AMA:” in the chat area, as a DM, or in the comments section of a post.

💖 Ways you can help Cup Half Full grow 🌱

⭐️ Leave a comment with your thoughts/feedback on Cup Half Full & I’ll send you a postcard from Germany to say thanks! 💌

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Thank you for reading!

Today, for a moment, I watched a man riding a bicycle, balancing a large bouquet of tulips one side and a gigantic pink heart-shaped balloon floating after him.

It made me grin to see a romantic gesture in the making and it was a good reminder of how easy it can be to brighten the day - whether your own or someone else’s… or maybe bringing joy to another will in turn bring you some as well… ideas below!

I’ve recently had not one but three(!) rather rude encounters with fellow humans - two out of three ending in (my) tears. I’ll spare you the dull bits and just sum it up to say that my fellow city dwellers seem unhappy - to the point that one of these (momentarily) nasty individuals wished me and my family to a lethal accident while another cursed at Pumpkin (my 20 month old) for touching her while cueing at the grocery store check out. :(

Such back-to-back encounters got me to thinking…

…it isn’t ‘hard’ to be kind… BUT kindness does require more effort/intention than knee-jerk rudeness.

I once heard a wise person say,

It makes sense and, most of us will have experienced it that, when in survival mode our biology chooses energy conservation over things like manners, patience, and social grace. It’s not impossible to be kind when we’re hurting/hangry/struggling/etc. but it is harder.

In my own experience, unhealthy people often find it harder to be nice. And, this has been a great motivator in my own health and mindfulness journey. I love today’s quote, which I discovered in a book detailed below and believe that wellness, like kindness can also be a big part of feeling whole and capable of filling another’s cup.

What are your thoughts? Is kindness part of your reason to stay healthy?

✨Spring Inspiration✨ a few things to do, see, create, or gift…

Now deep into my cottagecore/mother-era, springtime feels more than ever like THE season to relish all things feminine, floral, creative, romantic - and a wonderful time to shake off the lull of winter.

I’ve been snapping pictures of blossoms, baking, sewing pretty things, basking in the sun, and doing a lot of gardening on a miniature scale with Pumpkin and his beloved (toy) excavator. Here are a few ideas to make your spring more vibrant.

#1 Visit a classical art museum, a gallery, or an arts-y shop

Pumpkin and I went for a much needed outing and planned an “art themed” walk in the medieval part of Cologne. Even on a grey day, taking a themed tour of one’s own city can be quite refreshing — and usually leads to new discoveries. Also, I HIGHLY suggest a theme to help get the ideas flowing as to where to go/what to do.

Before naptime, we had squeezed in two art galleries and (part of) a museum — taking in spring in the form of paintings, as well as stopping at an art-supplies store, and enjoying a delicious matcha latte (and milk/rice crackers) in view of the Cologne Dom. Morning well spent ✅

#2 Have a treat

There’s something especially fun about spring cooking and baking. With new growth popping up all over in the garden, I’m inspired to experiment with fresh herbal flavours - my current favorite: MINT 💚

One of my go-to baking blogs, Sally’s Baking Addiction, happens to have a delicious and EASY recipe for homemade Oreo-like sandwich cookies. While Sally tends to stick to traditional ingredients/methods, I’ve taken some liberties to make them my own - a *bit* of healthier version AND with a mint frosting, instead of vanilla.

The results: they are easy, freeze REALLY well, and are so good that I didn’t even get a decent photo before they disappeared!

Got Magnolia trees in your neighbourhood? You can use the blooms to make a simple syrup or even cookies! Alexis Nikole (@blackforager on Instagram) has a video on Magnolia Snap Cookies (and many other edible plants), plus she’s extremely entertaining!

And, if you’re not so into doing any baking yourself, consider attending one of these events (I’ve recently discovered, thanks to Instagram):

#3 Make something pretty

After a looong break, I recently come back around to sewing… and am now really on a roll. Having forgotten much of my skillset and given away most of my tools, I enlisted the help of a friend - to lend me a sewing machine and give me a lesson!

The project: a pinafore apron

The coincidence of happening upon inspirational online photos of pinafore aprons, the fact that I could really use one, aaaand finding a linen tablecloth marked down to just a few euros — all came together one afternoon and I decided to make my own apron.

Both fun and functional, this quick project has been exceedingly satisfying in my pursuit of beauty and creativity —both of which I deem completely necessary for surviving my currently motherhood era.

#4 Get immersed in nature-related book… or gift one!

There are SO many books that can bring one closer to nature… novels, nonfiction, poetry —even textbooks, but here are a couple that I have found worth revisiting time and again.

Braiding Sweetgrass is both a lesson in botany and Native American tradition interwoven with autobiographical story of one woman’s connection to the land. I found it to be both a relaxing and informative read.

Something in the Woods Loves You is somehow rhythmic and poignant as it considers mental health and relationships, with other beings as well as ourselves — also, I just LOVE the title and cover.

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Until next time!

Are you ready for spring?

T’was an unusually sunny February over here in Germany and now into March, I am wearing t-shirts and craving a dip in the lake.

For those not blessed with sunshine lately (figuratively or literally), today’s post highlights some of my favorite simple routines and rituals that keep me well and happy, even on the darkest of days/weeks/months (pretty much every winter in Germany).

Despite some inconvenience (of being currently shaped like a beachball), I feel once again blessed and fairly at home in a pregnant body. As my belly grows rounder, my mind is on birth more and more. The psychology of pain is an interesting one and I find myself pondering how I respond to it and how I *might* better respond to it —and, I realise that not every woman would describe birth as “painful”, that some even experience euphoria, but I know myself, and expect an intensity that my mind will automatically want to call “pain”. So, I’m diving in to all things related to general mind-control (self, that is) and rather optimistic about reprogramming my my subconscious with images of blissful empowered birth.

Just as I thought I didn’t want to do winter anymore, my sister came for a visit and greatly added to February’s highlights, which also included: a trip to nearby Amsterdam, Pumpkin’s adorable ever increasing vocabulary which now includes “Eichörnchen” (squirrel), and several enchanting walks in the forest.

Minimal effort health habits I swear by

Despite my crunchy aesthetic and proneness to overstimulation, I’m a maximalist at heart when it comes to certain things (houseplants, fashion, tea stashes…) — however, with health habits, let me tell you, SIMPLE is the way👏 to👏 go👏.

Seriously. If it feels like too much, it probably is.

You may know me well enough by now to realise that calling these “minimal effort” isn’t necessarily about saving time or squeezing more out of the day — I don’t buy into the cultural push to constantly maximise efficiency, skimping on what’s important just to cram in more and, in the end, feel less satisfied.

On that note, if you haven’t yet, do read the story of the Brazilian Fisherman on my About page. It will get you thinking about life and efficiency.

Anecdotes aside, what I mean by “minimal effort” is that small, slow, and steady really does win the race. When health rituals are simple, they are less overwhelming and more likely to be achieved… part of it, is, yeah — simple routines do tend to take less time and fit more seamlessly into the day, regardless of one’s schedule. But it’s not about saving time…it’s all about savouring time. 😉

#1 Morning light

Almost (let’s be real here) every morning, after I get out of bed, drink some water, and get Pumpkin squared away with fresh diaper/food etc… I/we go outside.

I have no shame — my neighbours regularly see me in my pyjamas, but I’ll admit that this little ritual of gathering the morning rays is more enjoyable when I have access to a private space.

I typically stand, facing the sunrise and sip tea while having a chat with my maker, or just take it all in silently — the sky, the birds, a single leaf — it’s all pretty amazing if you think about it.

Often, Pumpkin is with me, which can make for MUCH less quietude but still really enjoyable. And there, in just a few minutes, with no real effort, I’ve started the day gently and checked off one small wellness goal.

It’s worth mentioning that I do this, even on cloudy days — you don’t have to be able to see the sun the reap the good effects (and please, don’t look directly at the sun).

If you’re a tired mom or a shift worker, this little habit may be especially beneficial to helping your body cope with altered sleep patterns. Even just a few minutes of morning light can help reset the circadian rhythm (hello better health and sleep!) (Zhao, C., Li, N., et al., 2025). And, if you really want to dig into the physiology and research around the importance of light and circadian health, check out Brighter Days, Darker Nights by the wonderful, !

Lastly, in addition to the importance of natural light, just getting outside in a natural area or city Greenspace has been shown to have numerous health benefits, instantly lowering blood pressure, improving healing outcomes, and the like (Twohig-Bennett, C., & Jones, A., 2018). …so, catching some morning light is a 2 for 1 health habit! Easy peasy.

#2 Green Juice

I remember the first time I was offered a fresh pressed green (vegetable) juice. It was 2009 and I was at a new smoothie bar with friends, curious to know what drinking a salad would be like.

There must have been something special in there because I was hooked. Fast forward a couple years and I’m deep into my crunchy era, watching documentaries about juicing as a part of natural cancer protocols, and checking out medical and naturopathic schools.

Juicing is a surprisingly controversial topic in the wellness & nutritional world. Personally, I find that most naysayers have either: 1) never tried it or, 2) are at least partially misinformed. That said, juicing has it’s time and place and it’s true that it may not be appropriate for everyone, all the time.

While I would agree with concerns about drinking fruit juice, for most folks already eating a truly balanced diet, fresh-pressed (mostly) vegetable juice is a great way to massively increase mineral and phytonutrient intake - and yes, even fight serious illness.

Below I’ve included a basic recipe. I include apple for a little sweetness, but not always. I often swap out types of greens and veggies, and in general, I love to play around with flavours.

If you don’t have a juicer, a blender works great and you can either enjoy it as a smoothie, or strain out the fiber with cheesecloth/nut milk bag —Don’t forget to add a little decoration, like a sprig of mint or slice of cucumber, and drink it from a beautiful goblet — it will taste even better, promise 😉

#3 EFT Tapping

Long before all the hype around vagal stimulation, there was EFT (Emotional Freedom Technique. This has been one of my go-to health tools since 2010 and I personally find it to be applicable in a broader range of situations than vagus nerve techniques, but each to their own. EFT started to gain traction about 10 years ago when celebrities began praising it and the U.S. military implemented it in treatment for PTSD.

Based on concepts in psychology and Chinese medicine, EFT is essentially a form of acupressure that helps regulate the nervous system. By tapping on specific points of the face, hands, and torso, one can stimulate the body’s energetic meridians and the nervous system in a way that helps get things back into a parasympathetic state.

I've used this is countless situations over the past 15 years (!) — stressful encounters, sorting out past trauma, preparing for public speaking events — and more recently, finding balance amidst the daily emotional rollercoaster that is pregnancy and postpartum. As tapping is rather discreet and doesn’t require any equipment, you can literally do it just about anywhere!

If you want to try it out, one of the best and up-to-date resources I’ve found is The Tapping Solution. There you can find quick-start videos, books, background info, and they even have an app now!

What are YOUR favorite easy crunchy rituals or little healthy habits? — I’d love to read about them in the comments (and just really enjoy hearing from you)! 🥰

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🤓References📚

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030

Zhao, C., Li, N., Miao, W., He, Y., & Lin, Y. (2025). A systematic review and meta-analysis on light therapy for sleep disorders in shift workers. Scientific reports, 15(1), 134. https://doi.org/10.1038/s41598-024-83789-3

I had the pleasure of interviewing a real mover and shaker in the natural health world, Dr. Sarah Kotlerman, D.C. Not only is she a gifted doctor but has remained a true friend of mine for over a decade!

She’s the director of Averio Institute (a small but completely unique integrative regenerative medicine clinic with amazing results for people with conditions ranging from autism to cancer!), a wife, mother, and the author of some wonder-full books - my favorite being Seeing Magic, which we will discuss in the interview!

We sat down to talk about:

• Slow living

• The value of personalised care and mindset in healing

• Sarah’s experience hiking the Santiago de Compostela trail in Spain

• The power of the body to heal

📣 Would you like to be featured in a Slow Talks interview?

Send me a message on Substack or mail me at: Chesica.CupHalfFull@gmail.com introducing yourself and what you would like to chat about!

We hope you enjoyed this and would love to hear from you! You can find Sarah through her website or sending an email to: contact@averiohealth.com

💖Please consider supporting this publication by subscribing, sharing, or leaving a tip!

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Wishing you blue skies and big dreams,

✨HAPPY NEW YEAR!✨

Lately I’ve been catching myself wanting to grumble about winter,

…and the cold,

…and my toddler not napping 🙈

Now that the holidays have passed, those of us in the Northern Hemisphere [I’m in the middle of frozen Europe], have little distraction from the chill, darkness, and it somehow can emphasise other inconveniences [like toddlers not napping].

Out and about, people seem a tad less cheery in January, bundled and grim-faced, in their BLACK sleeping-bag-esce puffer coats and it’s got me reading about color theory.

…I’ll spare you that internet rabbit hole and just say that there is little research but the idea has been popular across the globe for centuries, for a reason. Personally, I notice attraction to certain hues and, in everything from flower bouquets to festive sock, color certain does conjure my emotions. I wonder… maybe I’d see more smiles on the street in salmon pink or vintage chartreuse?

Staring blankly into the calendar at the distinctly empty (read: holiday-less) period between now and Valentine’s Day, knowing these will be coldest weeks of winter, has me romanticising a warm spring day, where I don’t care if Pumpkin naps because we are outside, frolicking amongst the flowers and basking in the glory of the sun’s warmth. Ahh, can we just skip to Spring? But then, [in an attempt to be balanced] I question whether my wish is a good one.

I have deemed it is not.

While it’s okay to dislike winter, what I’m actually rejecting are the details of it that I have chosen not to play well with:

• experiencing cold

• experiencing darkness

• the need to spend more time indoors

I tell myself that maybe, hidden somewhere in my gene pool, there are sun-craving Polynesian roots (there aren’t) and that I need a trip to Hawaii [immediately and likely, every year January - February]. …Or, I think, maybe it’s cultural programming - the West hates much of what winter is all about (recuperation and a general slowing).

Alas, it’s just me, shirking a million gazillion years of nature’s way of things, not wanting to adjust my expectations or routine.

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Yet, there is a gift buried in the snow and chilly wind. The necessity for thoughtfulness in everything from navigating icy roads to writing Christmas cards and donning wool socks (because synthetic and cotton just won’t cut the mustard for these toesies) is enough to slow and steady us, help us recenter, if only a little.

Many of us learned to glorify being busy AND normalised keeping up the same routines, year around… But, …why?

Germans have a saying, “there’s no wrong weather, just wrong clothing”, and it’s a good reminder that we get to choose… to accept & even embrace, what is.

• I COULD find ways to enjoy the cold, like dressing the part, taking up snowshoeing or building a fire.

• I MIGHT be just fine with limited natural daylight by shifting my schedule slightly in winter and enjoying candlelight (instead of unhealthy blue light) in the evenings.

• I CAN explore going slower, more thoughtfully, and taking time to reflect.

Friends, such are the little changes in routine and thought that create mindfulness and are great way to thwart stagnation and burnout.

A failed resolution & what I’m doing instead

It’s a little embarrassing and frighteningly common: Less than 2 weeks into the new year and I’ve already failed my New Year’s resolution.🙈Below, I’ll tell my tale in a short voice recording:

Following nature’s lead & embracing challenge

The more I strive to yield and to seek nature’s wisdom, the more each season (and change in general) hits differently than it did even just a few years ago. It’s just one way in which I try to play with adversity, instead of making it my adversary. Recently, I challenge myself to list what I enjoy about winter:

3 things winter does really well

1. It readies me to slow down and let the seeds of this year settle and rest, giving them (me) the best chance to bloom when the timing is right. This could be anything from projects and ideas, to just sim

2. It’s gives me time to reflect, give thanks, grieve and regroup. More time indoors = more time journaling by the fire, doing art or craft projects, and tending my home. These things in turn yield a great deal of satisfaction and mindfulness.

3. It reminds me of perspective that discomfort does not have to be suffering and the balance in life and my own biology and those woodland creature out there who make the best of each season.

   Cup Half Full is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Above: Feuerzangenbowle at the local Christmas market - A winter favorite!

Sometimes putting the brain creatively to work on finding what’s good about [what one thinks to be] an undesirable situation, allows us to set aside the emotions which block us from finding real solutions.

Point in fact: a simple re-naming/framing of “nap time” and switching from expectations of convenience in winter to an interest in nature and my health, have led to remarkably good outcomes all around.

For me, both winter and challenge are about gaining perspective; embracing the darkness and cold to make light and warmth all the sweeter… enjoying the parenting ride in all of it’s bittersweet unrelenting demands and simultaneous self-growth epiphanies.

Journal Prompts (that really help!)

1. What does winter mean to you? What were your favorite ways to enjoy winter as a child?

2. Instead of a New Year’s resolution, what’s a question or quote that would inspire you through the year towards actions you wish to take?

3. List a couple of things you could you say “no” to this season that would lighten your load. Simultaneously, what interests or intentions (rest, hobbies, relationships) might you shift your focus towards in winter? Try to be specific.

4. What health & self-care rituals do you have specifically in winter?

5. How are your favorite winter plants and non-hibernating creatures making the most of wintertime?

A little announcement

Cup Half Full will be doing a little “winter hibernation” and undergoing some changes as I take time for creative contemplation, new offerings, &... growing a BABY! 🥰💖

While I wish to honor & enjoy this season with my attention towards my own health and family, I’ll be posting monthly for the time being. I’d love to have your input for 2025 themes and topics!

I look forward to hearing from you and read EVERY comment/message.

Thank you for reading! 💖

Liking, sharing, or leaving a tip is always deeply appreciated!

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And we’re back with more on the topic of SUGAR 🍭🍰🧁

Nerdy nutritional mad-scientist that I am, I’ve been wanting to try out a continuous glucose monitor (CGM) for YEARS and so I was so excited to finally do it! Here are some of the more interesting take-aways that I’ll be sharing about today:

• You can’t always feel sugar highs and lows, but there are signs

• Meal spacing and breakfast are important

• My experience with breastfeeding and hypoglycaemia

• Changing my environment changed my glucose response

• It IS possible to still enjoy sweet things without causing a spike

Today is NOT a deep dive into nutritional research but if you want to know more of the nitty gritty, I’d be happy to provide - just let me know! Instead, I’m sharing my experience from a few months ago and more tips around eating for health. Whether you love sweets or not, have blood sugar problems or not, there’s something here for you.

If you would like more tips, check out my recent post Blood Sugar Balance. Additionally worth checking out is a recorded interview with Nikko Kennedy, were I go into some of the physiology behind the scenes of blood sugar spikes.

🍦Tip #1 - Playing around …all in the name of science & self care

So you've decided to take the plunge and buy a glucose monitor - HuRRay! This will be fun!

It may not be typical advice but in my humble opinion, the first thing to do after you’ve settled in to using your monitor for a while, is to start experimenting experimenting. That’s right - you have my permission to try a variety of different foods - even sweets and see how your body reacts. BUT, here’s the fine print: it would be a good idea to check in with your primary care provider too, especially if you’re seeing some wild numbers with just your normal diet.

Anyway, just saying, this kind of “experimentation” is all in the name of science AND caring for yourself… it’s is not an excuse to go crazy, but do try to have some fun!

🍭Tip #2: Try to really notice how you feel on days you eat sugar vs other days.

I was surprised that while I couldn’t feel blood sugar spikes, I noticed slight sweating and mild headaches with highs and lows. It may sound odd, but I also noticed more lethargy, mood swings and body odour on days when I had poor blood sugar balance. TMI? The point is - see what signs your body gives you!

Below, left, you see an “average” day for me. …Okay, it’s not completely average because I have a 1 year old, which means my sleep is not the best (hello, teething) and I was breastfeeding day and night. …but I mean average in that I stuck to my usual diet, emphasising whole foods, and even had a little dark chocolate. It’s hard to see the numbers on the pictures but my set goal range was to stay between 70 and 140, with gentle slopes instead of huge “hills and valleys”.

Above, right, you’ll notice that I still achieved my “goal” numbers wise, but there are some significant hills and valleys as I ate things like waffles with syrup, ice-cream, and (of course) cake.

🧁Tip #3 - If you’re a woman, especially a menstruating one, the time of the month that you measure matters!

While I didn’t get to test this fully, as I only wore the continuous monitor for 14 days, the research is pretty clear that women in the Follicular vs Luteal halves of their cycles see quite different reactions to carbohydrate intake.

Ideally, one would consistently measure for whole month, noting differences in readings and symptoms for every phase of the menstrual cycle and then do it AGAIN to see if there’s a similar pattern in month 2.

Also,

Lemme tell ya’…. it yields SO much more information than the standard glucose test during pregnancy and even blood testing (like fasting glucose/insulin) are only snapshots in time. Remember how I mentioned not being able to feel blood sugar spikes? …Yeah, sugar lows can be pretty hard to detect too - especially if you’re asleep! I had no idea that I was having major crashes at night until I wore the CGM and quickly realised that nighttime breastfeeding was the culprit.

Fun Fact: Did you know, Elizabeth I was a total sweet tooth!?

Dr. Amy Boyington makes history fun and quick and loves to cover women in history. Go check out her TikTok and IG:

🍰Tip #4 - Meal timing and breakfast

Many of you will already know that breakfast is important, but do you know why? It’s well established in medicine and nutritional research that meal timing plays a role in our circadian rhythm. In effect, everything from nutrient absorption to hormone release and quality of sleep have to do with meal timing. Ideally, the body can go 4-6 hours between proper meals with no problem, allowing for plenty of time for digestion, however many with unstable blood sugar or higher energy needs will likely need to eat more frequently.

Breakfast is especially important when trying to improve blood glucose levels. While waffles and sweet cereals are common at the American breakfast table, carbs tend to send us on a rollercoaster of sugar highs and lows that creates instability for the whole day. In contrast, breakfasts with emphasis on fat and protein are shown to help increase satiety, improve blood sugar stability and even help maintain muscle mass.

🍡Tip #5 - The environment plays a role.

During the time I wore the monitor, we went camping and spent 2 nights and 3 days mostly outside, barefoot, and in an environment with almost no artificial light, noise pollution, or smog. Within 24 hours of arriving I already noticed less variation in my glucose readings, despite eating about the same as I usually would.

We forget that modern schedules, pace of life, and things like blue light or contact with the earth’s surface can make quite a difference in our health outcomes.

🥧Tip #6 - You can have your cake and eat it too (without a spike)

If you’re using a glucose monitor, try pairing a sweet with fat or fiber. I personally don’t think it’s a reasonable goal to swear off sugar entirely (even though we’d be a lot better off for it). The fact is that most of the time, trying to be too extreme leads to binging or other extremes.

Side note: Well worth the watch, here is my favorite movie binge scene of all time, from the movie, Chocolat:

In short, the simplest way to enjoy some sugar/cake/candy, is to wait until the end of a healthy meal to have it, but if you’re craving something sweet between meals and don’t want to cause a spike, you’ll have to do a little planning. Simply eating a stick of cheese, a tiny serving of lentils or some veggies right before your treat will make a huge difference.

Now, I know it’s becoming popular, mainly due to one person on Instagram, to use vinegar, take herbs, or even pop a pill (that they sell, of course) to naturally reduce a sugar spike when eating sweets, but I would encourage the use of timing and whole foods as I don’t see these other options as sustainable (which I may discuss in greater detail if you’d like me to, but for now I’ll just stay off the soap box).

Have questions? Would you like to hear more about this? Please leave a comment! 😊

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Once again, I’m honoured to meet and have exchanges with interesting people from all over the globe. of This is Sophie Today and I sat down for the first time to talk about our approaches to slow living back in July and right away we knew that we would love to keep the conversation going - specifically on our major moves across the world!

• Sophie moved with her husband from Belgium to New Zealand, and now enjoys a life off-grid in a tiny house. She wrote a short and humorous post about the move (here).

• In the winter of 2017, I moved from California to Germany, a story of foolhardiness and faith, to be sure

Together we discuss these big decisions, the life changes, and share some funny stories about getting acclimated to our new culture, and ultimately how it played into both of us adopting a slower lifestyle.

I hope you enjoy it and would love to know: Have you experienced living in a foreign culture?

If you’d like to see our video from July, here it is:

Thank you for being here!

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That time of year when sweets and treats are offered nonstop is fast approaching.. (or did Halloween already claim you?) ;-) Personally, I cringe at the thought of having to frequently refuse sweet gestures from others… I’m talking about Christmas cookies, cakes, homemade candy, and so on - especially because I love this time of year, baking, and gifting.

So, what’s a jolly Christmas-loving cookie-monster (like myself & maybe you) to do about it?

First, I had to take a good hard look at how much my sugar intake was increasing around the holidays, what this meant for my health, AND what I could reasonably do to better the situation - including thinking of little “treats” to give others, that didn’t involve sugar…

Most of us have been told “sugar is bad for you” but don’t know exactly how or why. While I’m not a fan of labelling foods “good” or “bad”, it’s important to be informed about what we put into our bodies and one of the reasons sugar is said to be “bad” is that when not consumed with care, it can be detrimental for blood sugar balance - something that EVERY system of the body is affected by.

BUT,

sadly, in Western society, the modern way of life makes it hard to maintain healthy blood sugar levels while simultaneously having normalised sugar over-consumption, hustle culture, and many other aspects of daily life that directly and seriously impairs blood sugar stability.

You might be thinking:

Here’s the thing: blood glucose (sugar) regulation is a constant and life-preserving process in your body. If you have any health concerns at all (even those seemingly unrelated) or hope to avoid any in the future, this is something you’ll want to have some understanding of.

Alsoooo, there are many benefits to properly managing your blood sugar:

Want stable energy and inner calm?

Healthier teeth?

Clearer skin?

Tired of the 3pm NEED for coffee and/or a sweet?

…There is a way off the sugar roller coaster. But first, a little history:

Did you know that wartime sugar rationing improved public health?

While the outcome may not surprise you, what is really interesting about the results of a recent retrospective study (that I was not able to fully access, unfortunately, but you can read more about it here), which used data from a biobank of over 60,000 individuals, is that it noted lifelong positive effects of reduced sugar intake for individuals whom, as children (and babies in the womb), had significantly reduced sugar intake.

That’s right, little wartime sugar rations had lifelong health benefits for kids and babies!

It’s possible that not eating sugar, or very little of it, not only provided direct benefits but also helped these individuals to have less of a sweet tooth for life. But, if you ate a lot of sweets as a kid, fear not, there is LOTS of evidence to show that decreasing sugar consumption at any age is beneficial!

Something you may find surprising is just how much sugar is consumed in Europe and the United States.

Sugar is a tropical plant and while it was brought to Europe during the crusades, it would not become commonly available until much later in the 18th century, when it’s use exploded. Interestingly, sugar usage and politics have been highly intertwined since the beginning, with wars, taxes, and slavery all having an effect on it’s consumption rate. Nowadays, it is estimated that the average American, Brit, Western and Central European eats about a 100lbs of sugar per year.

Sweets as a well-accepted part of (nearly) everyday life for most of us, it’s an added challenge to staying healthy. :-/

In a recent interview, doula and quantum health expert and I did a deep dive on glucose metabolism and carbohydrate intake for women, including discussing how artificial light plays a role and thoughts on our blood sugar and also what happens in ketogenic (essentially completely devoid of sugar) diets. If you have the time, it’s a really informative chat and at the beginning, I describe HOW the body is constantly working to regulate sugar. Unless you’re a Type 1 diabetic, it’s all too easy to forget that it is a delicate balance which can literally mean life or death if these systems are not functioning!

For the visual learners, wanting a quick intro (or refresher), this short animated video provides a the basics for understanding of how blood sugar is constantly regulated:

And… the part you’ve been waiting for:

⭐️ 6 Practical Tips ⭐️

Here are some simple ways to improve your blood sugar and reduce sweet cravings! 🧁

1. Get curious: Track how many grams of sugar you consume per day on average. I know, doesn’t sound fun, but don’t toss the idea before you’ve tried it! You’d be surprised at what you can discover by actually keeping track. Using an app makes this process easy but you can also do it with pen and paper, using the internet to look up sugar content in foods or reading nutrition labels. And remember, this is a no-judgement zone - you are tracking to learn about YOU and give a starting point to improve upon, if you so desire. 💖

2. Adding, subtracting, & swapping: Limit processed foods and sweeteners and/or/while adding fresh, whole foods. Sounds easy but some of us will have to develop a psychology around this that doesn’t feel restrictive or backfire with too much change, too fast. Some will find it easier to focus on adding (healthy) foods rather than highlighting what is being avoided or taken away. If you aim to first fill you plate with the good stuff, you may find you have less desire for the not-so-healthy options. Or, you can challenge yourself to just not allow the “bad” stuff in your home or shopping cart… when it’s not there, it’s less tempting and you’ll find healthier alternatives.

   *Good to know: Nowadays sweeteners go by so many different names! A quick google search will be your friend, rather than memorizing them all!

   

3. Try it out: Measure your blood glucose. It’s a bit of an investment to buy any kind of glucose monitor however many are quite affordable and, (in my humble opinion) well worth the investment in your health! Measuring will help you learn about about how certain foods affect you personally and give you a real-time understanding. Whether or not you choose to measure, learning about the glycemic index and food pairing can really help you improve blood sugar spikes.

4. Just a little movement. Walks after meals or 5 minute dance party in the living room can make all the difference. While vigorous exercise isn’t recommended just after eating, a stroll around the block is a great way to improve digestion and reduce blood sugar spikes, especially if you’ve had dessert. You may find that this is an even better way to enjoy family time or conversation with friends than remains seated around the table.

   If you don’t already love walks, read this post I wrote for some ideas on how to make it more enjoyable and sustainable.

5. Follow nature’s lead: Limit artificial light and go outside in the morning. If you want to get into the nitty gritty about how artificial light causes hormonal (and yes, blood sugar regulation) disruption, listen to my interview mentioned above (here), or go check out . Additionally, exposure to morning light, especially around sunrise can help to regulate your system and set you up for better blood sugar regulation for the whole day!

6. Be kind! It’s natural to love sugar and all too easy to become somewhat addicted to it. Judging or criticising yourself will only do harm while aquiring knowledge and trying new things is the way to go. I can from experience as someone who used to have an unhealthy relationship with sugar that it takes time and self compassion to make lasting health changes.

Maybe your friends are looking forward to your famous gingerbread cookies this year … or maybe like me, they also wouldn’t mind having less sugar around.

My tip for small gifts in place of cookies or candy is to think of something that others can actually enjoy, that you could make yourself (you know, because that personal touch is important!) Some of my favorites to give (and receive) include: handmade wreaths, sourdough starter, (non-toxic) candles, lotions, and soaps, tea, fire cider, seed packets for spring, and handmade ornaments.

I’d love to know your favorites!

Have you overcome a sweet tooth?

What are your tips to keep a handle on sugar consumption? I’d love to hear from you in the comments!

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Thank you for reading! If you liked this, please help others find it by liking and sharing! 💖👍

I always get sentimental around birthdays and really just love any reason to celebrate, sooo naturally I’m quite excited to celebrate 1 year of Cup Half Full! 🎉😊🌻

THANK YOU to all who have joined me here! 💖

Something NEW for you today: From now on, I’ll be sending out seasonal round-up/mish-mash/conglomerations sharing a little slice of my world, updates, and what’s inspiring me of late in the realm of natural health & slow living. I hope you enjoy and as always, I’d love to hear from you!

Reflecting on the first year of Cup Half Full

Time is funny …and serious. It can slip through our fingers like water or seemingly be still with all stubbornness of a great stone.

As a child, I agonised over my wait to become a “grown-up”. I dawdled the days away with after school activities, crafts, lots of farm chores, and an overzealous imagination about how *important* I’d feel as an adult. Little did I know then how much I’d eventually think back on my childhood and reminisce about the feeling of so much time stretching out before me. Since my mid-twenties, time has seemed to speed up in general. Now, in motherhood, a single day can be both excruciatingly slow and gone in the blink of an eye.

The wonderful Maria Popova wrote an article called Unlocking the Mysteries of Time, that I stumbled across recently. It overviews various theories on time perception such as The Holiday Paradox and the idea that perhaps time feels slower when we are young because each day constitutes a greater proportion of our overall lifespan at that point, than in does when we are much older. I highly recommend reading it but the key point in the article for me was that while time is considered a reliable “reality” by most, we have the ability to control how we experience it - and that means everything.

I recently saw a short clip of Elon Musk talking about how he tends to not think in full “days” but in hours. I winced a little at this, knowing that he was probably about to underpin a brand of hyper-productivity (that I don’t necessarily). But, as I mulled it over it occurred to me…

The more I embrace a natural lifestyle and am gentle with my schedule and expectations, the more my awareness and perception of time seems to recalibrate - heal even. The once glacially tedious moments that I’ve anxiously avoided may now receive fair appraisal beside more naturally pleasant ones - much in the way one’s palette expands with maturity. I now reach not only for the thrilling and sweet experiences but the slow savoury ones too. Taking the reins of time may sound tricky, but it’s really just about tuning in to what we can control, whilst simultaneously letting go of what we can’t. Like many forms of self-discipline, it really helps keep the garden rosey.

A new friend here in the Substack community, , wrote a great article awhile back about embracing discomfort and why we need it. From choosing to build and live in a tiny house, to pursuing a medical degree, and moving across the world, my decision to take the longer and more difficult path, much like Sophie, hasn’t always been deliberate - more often an urge from someplace inside that has always known just how much challenge I could meet and benefit from, without breaking. With each leap of faith and each choice to trust in faith and the rewards of discipline, I’ve learned to befriend both time and challenge… mostly ;-)

Today, as I think back on a day, a week, a year, I’m joyful to recall moments of all shapes and sizes in this phase of life:

Showing Pumpkin my homeland and dipping his pudgy toes into the Pacific Ocean.

His birth.

The ordinary autumn light glowing through the maple leaves like nature’s own stained glass window.

The sound of birdsong in the dark this morning.

A rare taste of fresh tamales and mesquite bread shared with family.

Snapping a photograph I know I’ll treasure for decades.

Publishing my first post.

I’d love to know, if you feel like sharing!

⭐️Wins & Learns on Substack

I’m unabashedly proud of creating my own little fun and quirky space in the corner of the internet and consistently showing up bi-weekly despite all the chaos that is new motherhood. It’s been fun. It’s been work. It’s been well worth it! To anyone interested in taking a creative leap - I promise, you’ll grow wings on the way down!

I’m especially grateful to , Kutovakika, , and many others for inspiring me to start my own creative *thing*. While things around here are still taking shape, I couldn’t be more excited about what the next year will bring. So far, these are the major wins & learns:

• Perspective. Writing, writing, writing… (AND editing) is a never-ending art and process through which I’m growing and discovering new ways of looking at life and essentially how to better sort out the good bits and chuck the bad.

• Numbers. I thought that growth would be something that would haunt me, and it did for a while, but somewhere in the middle of the year I realised that like I’d rather have 100 truly engaged subscribers than 1,000 indifferent ones. The truth is, I believe I’m still finding my footing here and with the experimentation comes slow growth. I’m ever so grateful for all who enjoy my work and especially thankful for the support of my paid subscribers.💖

• Kindred Spirits. I’ve met so many interesting souls through Substack and means the world to me, to have a newfound way of connecting with others, as I begin my 7th year as an expat - a journey that has taught me the true value of community.

• Vision. In the early days here, I had a certain vision for Cup Half Full but the realities of life with a small human and other work made me doubt whether I could achieve really my ideal and I started to get frustrated. I began to doubt and dabble with changing my original vision and (thankfully) realised this was a mistake. A much better course would be… to stay the course, albeit slowly. One example, was whether to continue using primarily my own photography or to bring in the (more appealing) work of others. While it may have changed the look of things, possible for the better, it just wasn’t me and therefore I couldn’t settle. I hope you’ll all cheer my on as I …to improve my own photo

My favorites

For those new around here, here are a few you may have missed over the last year.

Slow autumnal inspiration list:

• Food: Below you’ll find a quick video of my latest blackberry-pie-streusel creation. I am by no means a recipe creator, and you’ll notice that there is little precision involved in my method but I’ve been fiddling with this recipe for a while and it’s the perfect fall desert.

  Someone who IS a recipe creator and all around food goddess: , creator of here on Substack. Somehow Justine manages to keep things very down to earth but still elevated, while creating food that is simple, wonderful, and often seasonal. …Oh, and her IG reels are quite entertaining.

  

• Fun: Harvest Events

  A great motivation to get out of the house, even in soggy weather, is to go to a local event. While I’m not much of a Halloween person, I enjoy a good corn maze, pumpkin carving and fresh cider! I particularly enjoy our local Apple & Garden Festival - we won’t talk about how many pounds of apples I came home with this year!😉🍎

• Wanted: Fungi furniture & wool skirts

• Art: Michael Sowa, Kohler’s Pig, 1995.

  Michael Sowa is a German artist known for painting whimsical animals, including some of those in the 2001 film Amélie. I know this is more of a “summer” scene but in recent years I’ve been embracing cold plunges year around and it’s incredibly invigorating! If this little pig doesn’t make you want to run outside and seize the day, I don’t know what will.

What would you like to see more of from Cup Half Full?

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While Module 1 was a brief introduction to the philosophy of a natural health and slow living approach to wellness, we are about to take a DEEP dive in Modules 2 through 5!

Module 2 will focus on:

• the MOST important dietary consideration for health & fertility

• simple steps to care for your health through diet

• the benefits of “slow food”

• how to increase nutrient density through dietary choices and food storage/prep

• a mindfulness exercise for eating

• resources and a homework exercise

• a nourishing and fertility-supporting recipe! 😋

As always, I look forward to your thoughts in the comments section!

Read more

Slow Talks is a new(ish) series I’m incorporating as a way to highlight other great minds in the slow living and natural health community. This week I corresponded with of Generousity of Spirit on aspects of Slow Living in each of our lives. I hope our exchange will bring you inspiration on your own slow journey!

From Emily:

Emily’s questions for Chesica

1. Can you explain what brought you to Slow Living, and how you first came across the idea?

Growing up on a small farm in a rural part of the Pacific Northwest, many aspects of slow living were naturally a part of everyday, though we never called our lifestyle by any name. Also, it wasn’t always intentional - in many ways rustic living forces you into a slower pace, because much of the work is outdoors, in cooperation with animals and the elements. This was also before the days of high speed internet, so there wasn’t much outside “rat race” influence. We had modern luxuries, such as a computer and television, but they were enjoyed sparingly for entertainment mostly. I think this made a lifelong impression on me of what the pace and dominating thoughts and emotions in life ought to be. Now, as an adult, I’m most at peace when my life mirrors that of my childhood: plenty of time outside in nature and among animals, meaningful (often physical) work, taking and enjoying rest on a regular basis.

I first came across the idea of slow living while in California, where self-care and connection to nature are celebrated. From there, I’ve shared on how my move to Germany and life as a new mother have evolved my own version of slow living and I’m happy to say that it continues to organically unfold.

2. Do you believe Slow Living is for everyone?

Yes, I do - for those who really want it, anyway. Some have suggested that slow living is only for the privileged and I can see why, however, as I explain in this reflection, I think of slow living as a philosophy and a guide, rather than a specific set of circumstances or the participation in certain practices. I truly believe it can and should be moulded to each individual.

3. What are your favourite Slow Living Hobbies?

I love to observe the outdoors and especially animals - whether a mountainside vantage point, just laying in the grass in my own garden watching the birds, or being out in the pasture with horses.

I also love to cook and make art:

Experimenting with culinary flavours from around the globe, feeding my family, and converting traditional recipes into healthy whole-food versions, especially when it comes to sweet and treats, is something that enjoy as a slow and mindful process. I especially love working with fresh foods and wild foraged herbs - it really gets all my senses involved and makes me feel in tune with the season.

As for art: My longest-standing creative passions have been watercolour and paper collage. I often make cards for friends and loved ones.

4. Can you share some challenges you face when trying to live slowly?

It’s difficult to live in a place that subscribes to hectic modern culture - while I was fortunate to grow up on a farm and experience a more natural, tranquil pace, I currently live near a city of over a million inhabitants and that buzz of hustle culture is constantly there. While walking in the woods, I can still hear the noise of the Autobahn and sirens from the city and I notice in conversations with locals that their focus and experience is largely shaped by the city too. While it’s not feasible or even ideal for all, I find living in a rural place beckons more of a sense of time a plenty and freedom from expectations - it changes the way people act, think, and do.

5. If there was one element of Slow Living you could wave a wand and give to everyone what would it be?

The peace that comes from a true connection with nature and feeling to be a part of it. I truly believe that we were created to live in commune with nature and while some years ago I probably wouldn’t have understood what exactly “being connected to nature” really meant for my life, I’m now so grateful for the meaning and small joys it brings to everyday life.

Chesica’s questions for Emily:

1. Can you tell a bit about your personal journey towards adopting a slow living lifestyle? What inspired you to make this change? (Were there any pivotal moments in your life that you want to share)?

   I first came across slow living a couple of years ago, when doing some research for one of my blogs – the more I read and explored, the more I realised it could be everything I had been looking for as a philosophy and foundation for how I wanted to live my life. My own journey towards adopting a slow living lifestyle has been long, hard but ultimately deeply transformative and life-affirming. It is punctuated by four significant moments or experiences. Firstly, meeting Bear (my Husband) and creating a wonderful life together. Secondly, living with and learning to manage my anxiety. Thirdly, the sudden loss of my mother, when I was twenty-seven and she was just fifty-two. And lastly, the discovery of slow living and choosing to adopt it as a guiding philosophy. All of these experiences changed my life in almost every conceivable way, but adopting slow living has been the biggest blessing I could have hoped for.

2. What inspired you to make this change? (Were there any pivotal moments in your life that you want to share)?

   After the loss of my mother and struggling with my anxiety and mental health for a really long time, I finally asked for help in November 2019. I took some time out from life and work. I really went to ground and had to figure out how to build myself back up again. I knew there was no short cut, and I made a promise to myself to do the work. To take my time, get to know myself and rebuild my life in a way that really supported and nourished me. Slow and gentle living as a guiding philosophy was born out of that desire. I came across it slowly, and I really gravitated towards it as a way of life. In a lot of ways, I think it found me, and I felt immediately like I was in the right place. The more I leaned into slow living, the better I felt. It has taken time, but I know my life has changed for the better since I made these changes.

3. Slow living goes by many definitions and is unique to each person. How do you define and practice it?

   I use slow and gentle living as a guiding philosophy. I focus on four main principles- mindfulness, gratitude, simplicity, and generosity. This has given me the opportunity to disconnect from the noise of the world and find a deeper sense of contentment and gratitude. I found when I slowed down, and practiced being gentler with myself, I felt safer and so became calmer, and more motivated and productive than ever before. Over time, my confidence has grown, and I have found a way to encourage and protect peace and calm in my life. It helps me live more mindfully, and connect more meaningfully and authentically with who I really am. I feel lighter, happier and more open. There are so many ways I practice slow living – I guess my biggest channels for living slowly can be found in a lot of my interests…reading, writing, connecting with nature, cooking, embracing creativity and in getting to know myself and allowing myself to live a life that feels authentic to me (embracing my introversion!).

4. Tell me more about how cooking is a part of your slow routine? You mentioned being vegan?

   I have been vegan for about five years now, and one of my favourites ‘slow hobbies’ is cooking – I love being in the kitchen and enjoying the process of creating and sharing meals. I used to feel really intimidated by cooking and was really fearful of getting things wrong and making a mess – but again, through slow living – I have found my confidence and now, I love nothing more than a slow afternoon experimenting with beautiful food in my kitchen.

5. Do you feel that it requires extra effort to live this way and if so, what makes it worth while to you?

   One of the many reasons I am so attracted to slow living is that it is impossible to truly live slowly without becoming aware of your emotional, psychological, and physical wellbeing. Slow and gentle living asks us to slow down and notice – look at what you are doing and why. This can lead to more challenging periods of time and a great deal of effort, in which you are adjusting how you live, in order to support yourself better. There is no short cut towards self-discovery, and it is completely unique for everyone. It is essentially, taking the time to learn about yourself, connect with your authentic self – your values, beliefs, motivations and more. It is the peeling back of your layers, your memories, what makes you, you. It is the process of understanding and loving yourself. It goes deep, it is long, and requires a lot of work and vulnerability. However, it is some of the most important work you can do. I believe slow living asks this of us, and this isn't easy. For me I have always looked at as a guiding philosophy and as such, I feel like I learn and grown and move alongside it. The work is so worth it, to uncover this gentle, slow and calm way of life.

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I’m SO glad you’ve decided to check out this mini-course and can’t wait to get to know you in the comments section!

While we will discuss the science and get SPECIFIC on how to apply the information, keep in mind this course is mini, meaning it is a condensed1 overview of key aspects of slow living, wellness, and fertility through the lens of a holistic nature-connected approach.

The goal of this mini course is to:

Introduce you to the intersection of Slow Living & Natural Health

Provide actionable, research-supported tips to improve health & wellbeing

Help you discover a new way to connect with nature your biology

📣At the end of the course, premium subscribers will be invited to attend a live Q+A session - I hope to see you there!

Getting healthier doesn’t have to be complicated or stressful - especially when you combine slow living & science-backed natural health concepts!

How the course works:

• This Substack-style learning experience will include text, audio, and video portions, to create an easy-going atmosphere, that will feel less like school, and more like an enlightening conversation - of which you’re encouraged to take part in!

• The course is divided into 6 mini-modules - some modules will only be available to premium subscribers.

• There is a course workbook to help you track your progress

• Exercises, links, and resources, including cited research will all be included for deeper learning. Exercises are intended to be simple yet impactful prompts to help you consider and apply the information in a way that works for you.

• You are invited to participate! Please share your thoughts, leave feedback, and/or submit questions in the comments section at the bottom of each module.

• Premium subscribers are invited to attend a live Q+A session (we will vote in module 5 to set the date and time).

What kinds of information will be covered?

• How fertility is an important marker of health

• Slow living applied to the menstrual cycle

• How to approach nutrition for boosting fertility & health

• A tool for emotional eating

• The importance of postural/structural balance

• How to naturally boost your hormone health

• Science on the mind-body connection

• Curating your slow living & health routines

Modules

Module 1: Intro & Holistic Perspectives on Health & Fertility

Module 2: Slow Food - Nourishment for Health & Fertility

Module 3: The Mind-Body Connection

Module 4: At Home: Making mindful & healthy changes to your environment

Module 5: Fertility as a Vital Sign & Slow Living alongside the menstrual cycle

Module 6: Integrating it all - Slow Living as a part of a natural healthy lifestyle

Welcome to Module 1: Holistic Perspectives on Health & Fertility

🌻 1. Introduction

🌱 2. Why the focus on fertility (even if you don’t want kids) & Why I created this course

*The previous post I mention:

🌷3. How to think about health and symptoms in a “natural” or “holistic” way

Read more

Slow Talks is a series in which I forge connections with others around the world in the natural health and slow living community and bring their wonderful insights to you!

This time, I had the pleasure of chatting with the amazing Nikko Kennedy, CLD, BS, experienced doula, mother of 4(!), quantum health expert, the author of Brighter Days, Darker Nights here on Substack, and someone I’m chuffed to call a friend.

Our talk focused on nutrition and presenting some really interesting info and research-supported natural considerations and ways to support women’s health, especially during the childbearing years. We talked about:

• the dangers of blood sugar spikes

• how light affects the microbiome

• ketogenic diets

• carbohydrate intake considerations

• how light and electromagnetic frequencies affect blood sugar

• how to ideally set up your home lighting environment

• gestational diabetes

• which parts of your body are most important to get sunshine on

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BONUS - Nikko asks:

Q: What do you think makes sense in terms of carbohydrate recommendations for women in their childbearing years?

A: This is a complicated question because there is a lot more to the picture than macronutrient counts. In addition to acknowledging that there is a spectrum of where the “average” woman is with her health, we must the consider the quality of the carbohydrate intake, quantity, time of day, and so on. That said, a what would be ideal for one woman would likely not for the next but, I emphasize “ideal” because it isn’t to say that what benefits woman #1 would necessarily be outright harmful to woman #2 and therefore, even in highly individualized medicine and wellness care, we can make statements like “vegetables are healthy for the majority of people”.

The FDA guidelines currently suggest 130 grams per day or 45-65% distribution range - and that is for anyone above the age of one years old (so not very specific!). Functional medicine practitioners, including myself, would more likely suggest a maximum of 40% carbohydrates in the diet for people in good health that have no weight to lose and want to support their system, such as in the case of pregnancy, nursing, or athletic training. For individuals that have signs of carbohydrate intolerance etc., I would suggest a lower intake and stopping carbohydrate intake while it is still light outside as the research is pretty clear on the benefits not eating too close to bedtime.. One study, though small, showed a drastic improvement in glucose management for 24 following a 60% carbohydrate dinner for participants that had eaten at 6pm vs 9pm (Nakamura, K., et al., 2021).

All said, my clinical experience has been that individuals will benefit more quickly by focusing on broader goals, such as meal timing, nutrient status, and detoxification before honing in on specific macronutrient ratios. This is because it will inherently limit or eliminate processed and excessive carbohydrates from the diet and start to reveal what is needed metabolically to improve function. Additionally, there is a psychological piece to the whole diet conversation and unfortunately many women have an unhealthy relationship with eating (in my opinion) and I think that should also be addressed at the forefront.

Thank you for reading/listening! If you enjoyed this, please like & share it or consider upgrading to support!

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References

Arsyad, A., Idris, I., Rasyid, A. A., Usman, R. A., Faradillah, K. R., Latif, W. O. U., Lubis, Z. I., Aminuddin, A., Yustisia, I., & Djabir, Y. Y. (2020). Long-Term Ketogenic Diet Induces Metabolic Acidosis, Anemia, and Oxidative Stress in Healthy Wistar Rats. Journal of nutrition and metabolism, 2020, 3642035. https://doi.org/10.1155/2020/3642035

Chen, S., Su, X., Feng, Y., Li, R., Liao, M., Fan, L., Liu, J., Chen, S., Zhang, S., Cai, J., Zhu, S., Niu, J., Ye, Y., Lo, K., & Zeng, F. (2023). Ketogenic Diet and Multiple Health Outcomes: An Umbrella Review of Meta-Analysis. Nutrients, 15(19), 4161. https://doi.org/10.3390/nu15194161

Nakamura, K., Tajiri, E., Hatamoto, Y., Ando, T., Shimoda, S., & Yoshimura, E. (2021). Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial. Nutrients, 13(7), 2424. https://doi.org/10.3390/nu13072424

Q+A sessions are a monthly premium subscriber benefit that I sometimes open up to everyone. It’s always a lot of fun and I hope you’ll leave a comment to keep the conversation going!

Note: This post is coming to you in audio format - please excuse occasional background sounds (most likely to be: birdsong or unintelligible toddler quips). My recording “studio” is rather humble. 😉

Question 1: Is soy healthy?

Question 2: What are some natural remedies for sleep apnea?

Things I mentioned:

• Link to review article on acupuncture for sleep apnea.

• See the ‘References’ section below for research articles cited.

• Book: The Whole Soy Story by Kayla T. Daniel, PhD, CCN

Do you have a burning question about slow living, wellness, or natural health?

If you would like me to answer it in an upcoming Q+A edition, post it in the Q+A chat area or as a comment in this post!

Thanks for listening!🌻 If you liked this, please help others find it by liking or sharing!

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References

Andrade, F. M., & Pedrosa, R. P. (2016). The role of physical exercise in obstructive sleep apnea. Jornal brasileiro de pneumologia : publicacao oficial da Sociedade Brasileira de Pneumologia e Tisilogia, 42(6), 457–464. https://doi.org/10.1590/S1806-37562016000000156

Combet, E., Ma, Z. F., Cousins, F., Thompson, B., & Lean, M. E. J. (2014). Low-level seaweed supplementation improves iodine status in iodine-insufficient women. British Journal of Nutrition, 112(5), 753–761. doi:10.1017/S0007114514001573

Kuna, S. T., Reboussin, D. M., Strotmeyer, E. S., Millman, R. P., Zammit, G., Walkup, M. P., Wadden, T. A., Wing, R. R., Pi-Sunyer, F. X., Spira, A. P., Foster, G. D., & Sleep AHEAD Research Subgroup of the Look AHEAD Research Group (2021). Effects of Weight Loss on Obstructive Sleep Apnea Severity. Ten-Year Results of the Sleep AHEAD Study. American journal of respiratory and critical care medicine, 203(2), 221–229. https://doi.org/10.1164/rccm.201912-2511OC

Messina, M., Duncan, A., Messina, V., Lynch, H., Kiel, J., & Erdman, J. W., Jr (2022). The health effects of soy: A reference guide for health professionals. Frontiers in nutrition, 9, 970364. https://doi.org/10.3389/fnut.2022.970364

At the end of June, I introduced a 28 day calendar of slow living prompts (now found in the resource section) and I decided to create a challenge for this community to complete one slow task a day for the month of July.

A BIG thank you to all participants and congratulations to -YOU are the winner!🎉

I’m truly grateful to those who have followed along, provided feedback and including me in your journey - I too participated in the challenge alongside you all in thought and spirit and appreciated the feeling of community. It was through this invisible thread of connection that got me wondering:

Why is it that we often think of slow living as a solo journey?

I can attest that almost every slow living takes on another layer of quality when shared. In truth, slow living has the capacity to touch many around us indirectly through our choices and actions.

Here are my highlights from 28 of Slow. *Spoiler alert*: I broke all the rules - skipped days, switched up tasks, and in the end, surprised myself and had a wonderful time.😊

I hope my experience might be an inspiration to you to give it a try!

My 28 Days of Slow Living

Day 1 prompt: Start a gratitude list

Day 2: Try a guided meditation

While I’m good at coming up with my own journal prompts (ever full of questions and scintillating ideas that desire to be put to paper) sometimes I don’t feel like the physical act of writing. Guided meditation has turned out to be my favorite form of the practice for times when I’m feeling lower energy or needing a little re-boot. While it can be a challenge to find the right one, it is worth the effort to find a few that work for you – a very individual task, I find. I’ve tried many, ranging from clanging exotic folk music, to the drone of ancient hymns, and voices of all timbre. Recently, I stumbled across ’s publication here on Substack and enjoy the simplicity and cadence of her meditations… plus the photographs and aesthetic is just… right. For me.

Day 3: Write about a spiritual belief or practice that fills you with peace and/or gratitude.

Prayer is spiritual practice I’ve maintained as both buoy and anchor through thick and thin moments. Not raised in a religious household, I suppose it started when I was very young and sometimes a lonely only child, talking to an invisible friend – conveniently an omniscient, omnipotent, omnipresent friend.

Since those early days, it has evolved but remains steadfast in its effectiveness to bring peace, insight, and hope.

Day 4: Sketch a tiny portrait of something you find beautiful in your environment

A ink sketch of a beautiful crystal goblet…and a rather abstract tulip.

Day 5 – 9: …life happened

Pumpkin cut another tooth and wasn’t sleeping well because of it which meant, I wasn’t sleeping well. On top of the daily to-do list, additional structure felt burdensome, so I decided to take a break from “scheduled” slow time and just did what felt like a good way to slow down. Sometimes that was laying flat out on the grass, cloud gazing for a few minutes at a time, other times it was a nice long walk taking pictures of flowers or doodling in my journal.

Day 10: *I “broke the rules” and decided I wanted to do the day 9 task: Write a few lines about a favorite activity in nature

Of the many things I love doing outdoors, gathering will always remain high on the list… herbs and berries, flowers, leaves, stones and other objects of beauty or intrigue. This happens to be an activity in which Pumpkin loves to partake and so, we go on a daily excursion, rain or shine, into the forest or by the ponds edge and collect whatever catches our eye… and my home may or may not be soon log-jammed with with such treasures.

Day 11: Choose a plant and look up some interesting facts about it.

I’m trying out Picture This plant identifier/app and so far it’s been a great experience. I’ve discovered that I have Cornelian Cherry growing wild in my garden! It’s not a true cherry species, rather a dogwood but the berries are edible and are how the tree got its name: the bright fruit resembles the gemstone carnelian. What’s more, there’s a good amount of research attesting to it’s medicinal properties which appear largely due to it’s high antioxidant capabilities.

Needless to say, I’ll soon be making jam and juice with them! …Check out this video for the recipe:

Day 12-14

I combined day 13’s task over 3 days and avoided *most* of what felt like an energy-drain. I admit there was a little fretting over whether tasks would pile up, but I somehow emerged on the other side with more energy than I had before. Goal accomplished. ✅

Day 15 – 18: …change of plan: camping near my ancestral stomping grounds

We spent a few days camping in the Rhine valley and so, once again I abandoned the calendar and just went with the flow. I find camping to a quintessential slow living experience. I know it’s not everyone’s cup of tea, but I honestly believe that we’d all do well to get out of our daily grind (and comfort zone) and be submersed in the healing rhythms of the outdoors. Also, Pumpkin and Weasel1 loved it!

Day 19: Use a favorite quote as a journal prompt

I love words and keep quotes around me constantly… on napkins, sticky notes, and sometimes find them in unexpected places. And, just as I had decided on THE one to journal about, the opportunity came to have an exchange letter with another creator here, our topic being: a favorite quote! I’ll soon reveal the quote and with whom the letter exchange is with!

Day 20: Spend an hour with an animal

Pumpkin is officially the youngest birder I know. Gazing after flittering dances, tiny hops, and pecks in the grass of our garden, he said his first word: “bird”. If there was any previous wavering between a naturalist or ornithologist future on his part, the choice has been made. He pointed his chubby perfect finger at the blackbird sitting in the birch and said the word plain as day. I melted.

Up until that moment, I hadn’t really computed how much time we’d been spending talking about, looking at, or following the habits of our closest neighbors - the birds. But I’m proud to have forged another small connection to nature. We’ve come to know “Boyd” the blackbird and his family quite well and were honored with his choosing our tree to build his nest and raise this year’s family.

Day: 21-22 skipped…

Tbh I don’t know what happened on these days. Sometimes the beauty of life with a touch of ADHD and a toddler is that you just go from one moment to the next.

Day 23: Send a postcard to someone who has made a difference in your life.

I sent postcards to my aunt, my sister, and my best friend.

My aunt is the only other black sheep of the family and, recognising that I didn’t fit in with the herd, helped me to see that this was just fine.

My little sister shares my dry sense of humor and is one of the most trustworthy people I know.

My best friend continues to inspire me with her unfailing confidence and relentless pursuit of big dreams.

Day 24-27: …All work and no play… makes it all feel kinda pointless.

When birthday preparations started to get the better of me, I knew it was time time to recalibrate. I mean, what’s the point of having a birthday party if I’ve worked myself into a flustered frenzy over it? It was time for less lists and chores, more calm and presence. I took a bath and while in my happy place, submerged in bubbles, I made a mental list of all the tasks I could scrap that would make life easier. Lo and behold, the party was still a terrific success, minus the stress.

Day 28: Make a list of 3 skills you are grateful for and one you would like to learn

1. Horse training

2. Clarinet

3. Public speaking

One thing I would love to learn (among so many, such as: how to cook without destroying the kitchen) is: embroidery… currently inspired by ’s amazing talent:

Will you share with me how it went for you?!

Who did you sent postcards to?

What was your favorite prompt and why?

Thank you for reading!

If you enjoyed this, please let help others to find it by liking or sharing. ❤️

Please consider upgrading for the full experience, including access to my slow health mini-guide, courses, & monthly Q+As!

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I’m so grateful to forge connections with others around the world and bring their wonderful insights to you! Slow Talks will be an irregular addition to the regular CHF newsletter, featuring exchanges I have with others in the slow living and natural health community.

In this episode, I sat down (virtually) with of This is Sophie Today. Sophie is originally from Belgium (not far from where I live in Germany!) and now lives in New Zealand with her husband and parrot in an off-grid tiny home. Her publication brings stories of Sophie's lifestyle, mixed with reflections on slow living and the importance of mindset. We had a lovely conversation on:

• How we each approach slow living

• The challenges of this lifestyle

• Tiny homes

• Moving across the world

Lots in common

Turns out that we’ve both lived off-grid and in tiny homes, love parrots, and similarly define slow living. Despite our commonalities, she brings a unique perspective and I really enjoy reading her publication - which continues to keep me thinking and learning.

Needless to say, the conversation could have easily gone much longer and so, in some weeks, we will sit down again to talk more in depth about our experiences as expats and what it’s really like to move across the world!

Stay tuned and feel free add your questions in the comments section!

Thank you for being here.🌻If you enjoyed this, please let me know - your thoughts & support are greatly appreciated!

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I detest dental appointments!

I was five the first time I visited a dentist (if memory serves). He took one look at me and frowned. “I see the problem”, he sneered, his gaze resting sourly on the unopened cherry lollipop in my shirt pocket.

We had just come from the bank where ‘nice lady at the counter’ rewarded my good manners with the sweet. For a farm kid, candy was a rare treat. But the dentist didn’t know that, or of my sensitive nature and grim family oral health history, his haughtiness reaching a peak when he found a cavity during my examination. The shame of that first experience felt big in my small body.

“Your teeth are the wrong shape”

“You just need to floss more”

“Avoid citrus fruits”

“Don’t eat carbs”

I’ve heard it all.

Over the course of my 20’s I (unnecessarily) spent a small fortune trying to ensure my oral health, leaving me with a long list of disappointing encounters, confusing rules, and twist of emotions ranging from fear to contempt. Also, I know I shouldn’t get hung up on aesthetics BUT… the florescent lighting, that antiseptic smell and equally sterile set of wall décor and furnishings, the receptionist who seems to have zero interest in my existence, might all be forgivable if the doctor had real interest to discuss WHY, despite having excellent gums and habits, are my teeth are cavity prone?!

I apologize to all the big-hearted, open-minded dentists out there, striving to give their patients the best experience and, I acknowledge that there are good and bad apples in every barrel. I did eventually find one worth smiling about - and it changed everything.

Dr. O’s waiting room was only slightly less antiseptic than average although in place of sticky magazines there were real plants and a treasure trove of natural health books with titles like, Wheat Belly, The Anti-Inflammatory Diet, and When The Body Says No: Exploring the Stress Disease Connection. He was a kind elderly Swedish man, quick to listen and slow to speak, with blue eyes that sparkled beneath his cartoonish magnifying dental loupes. When I asked him why my teeth were cavity prone, his answer irrevocably changed the way I view my mouth:

His words brought to mind sweet imagery of childhood quickly followed by my realisation that he was talking about the Oral Microbiome!

Fun Facts:

Tooth enamel is about as hard as steel; both rank about 5 on a Mohs scale.

The average person produces enough saliva per year to fill a hot tub.

700+ kinds of bacteria live in the mouth (Deo, P. N., & Deshmukh, R., 2019).

Tooth enamel patterns are similar to fingerprints; they are unique to each individual.

A Natural Approach

Meeting Dr. O took place at a key moment in my life, right as I was beginning my formal studies in the world natural medicine. Taking the long route (as usual), after a lot of trial and error and a couple of fancy certificates securely hung on the wall, I’ve arrived at a solution to my dental problems… and, maybe yours too!

I came to understand that the organisms which live in the mouth (and are the driving force behind oral health or decay) are not a random collection but a living community largely determined by lifestyle factors.

If you’re not familiar, the microbiome is community of organisms that live in and on us and perform a number of vital functions. I tend to talk about it often because: 1) It’s my jam, academically speaking and, 2) It is connected to almost every aspect of health.

While it’s true that the microbiome begins development very early in our life (in the womb even), it is constantly subject to change and therefore can be moulded. Viewing the mouth as a living ecosystem helped me to start thinking of my oral care routine like the tending of a garden; an organic process involving more than just planting and weeding. One needs good soil, sun, water, fertiliser, pollinators, time, and consistent tending.

Imagine if you poured alcohol on your garden… it would kill everything including the soil. Much of what is on the market for dental care is like weed killer – it may get rid of the noxious stuff, but it will wipe out the flowers and bees too. This is why the latest in toothpaste, mouthwashes, and “treatments” didn’t work for me and actually gave me mouth sores. A natural approach to dental health is one that supports the oral “garden” and essentially boosts the body’s natural efforts to maintain health.

Things to consider which can support or hinder your oral microbiome:

• exercise

• sleep

• stress

• hormones

• medication

• illness

• diet

• hygiene practices

🌸 Today we are going to focus on the last two: diet & hygiene.

My EXACT routine & A DIY mouthwash recipe

This is what I do to keep my mouth healthy and my dentist wondering why I’ve barely needed an annual cleaning in recent years. Of course, I cannot guarantee results, but it’s certainly worth trying and seeing how it works for you.

Read more

📣A Quick Update:

🌻The 28 Day Slow Living Challenge is going strong! If you want to join for fun or a chance to win, you can read about it in the resources section (HERE) & access the free download.

🌟I created a Slow Living & Natural Health Mini-Guide & Workbook! Exercises, ideas, and inspiration to help you tailor your approach and enjoy mindful healthy living. Premium annual & founding subscribers will receive a free copy or anyone can purchase without a subscription HERE.

Q+A sessions are a monthly premium subscriber benefit that I occasionally open up for everyone - this time as part of my birthday month festivities. 🥳 Some GOOD questions have come in and I’m excited to share with you, as well as to hear your thoughts in the comments!

Note: This post is coming to you in audio format. Please excuse occasional background sounds (most likely to be: birdsong or unintelligible toddler quips) - my recording “studio” is rather humble. 😉

Here’s the poo💩 article I mention and the cute cartoon on nutrition and lifestyle choices from a cell’s POV. All research mentioned is listed at the end of this post 📚🤓

Introduction and Q: Are pre/probiotic soda drinks healthy?

*Update added: Questions on Kombucha

Q: What are some ways to naturally increase energy?

Q: How to make meditation and mindfulness less boring?

Do you have a burning question about slow living, wellness, or natural health?

If you would like me to answer it in an upcoming Q+A edition, post it in the Q+A chat area or as a comment in this post.

As always, thank you for reading/listening!🌷And, if you enjoyed it, please share it!

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References

Le Roy, C. I., Wells, P. M., Si, J., Raes, J., Bell, J. T., & Spector, T. D. (2020). Red Wine Consumption Associated With Increased Gut Microbiota α-Diversity in 3 Independent Cohorts. Gastroenterology, 158(1), 270–272.e2. https://doi.org/10.1053/j.gastro.2019.08.024

Lopresti A. L. (2020). The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Advances in nutrition (Bethesda, Md.), 11(1), 103–112. https://doi.org/10.1093/advances/nmz082

Madhogaria B, Bhowmik P, Kundu A. Correlation between human gut microbiome and diseases. Infect Med (Beijing). 2022 Aug 24;1(3):180-191. doi: 10.1016/j.imj.2022.08.004. PMID: 38077626; PMCID: PMC10699709.

Ogunrinola, G. A., Oyewale, J. O., Oshamika, O. O., & Olasehinde, G. I. (2020). The Human Microbiome and Its Impacts on Health. International journal of microbiology, 2020, 8045646. https://doi.org/10.1155/2020/8045646

I’ll be working diligently over the next weeks to stock it with goodies for you and I plan to update it seasonally - so keep checking back here to see what’s on!

TABLE OF CONTENTS (what you’ll find in this post)

• Consultation booking info & links

• 28 Days of Slow Living - pdf download

• SLOW HEALTH ebook - Slow Living & Natural Health Starter ….a Mini-Guide & Workbook

• DISCOUNT codes & affiliate links - ONLY for products I have personally vetted & actually use

  

⭐️ Consultations

If you’re looking for support and personalised ideas on how to implement slow living and a nature-oriented lifestyle for wellness, I’m here to help.

As a special CHF introductory gift: I’m offering 30 and 60 minute consultations on a sliding scale* - that’s right, you can CHOOSE WHAT YOU PAY!

Please send contact me via email (chesica.cuphalffull@gmail.com) BEFORE booking with your specific questions and/or topics you’d like to cover AND what you’d like to pay. To book a 30 minute consult: click HERE. To book a 60 minute consult: HERE

*Suggested fee for a 30 minute consult is $75 USD.

🌻28 Days of Slow Living✨

A FREE resource for ALL subscribers! 28 ideas and prompts to help you get going on your slow living journey, any time of the year.

Want to win a month of free premium membership? As a thank you for recommending Cup Half Full, sharing or restacking a post, you can be entered into a monthly drawing… as many times as you share/restack or post a note with a mention @ CupHalfFull!

28daysofslow

1.98MB ∙ PDF file

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🌿Slow Heath: Slow Living & Natural Health Starter - A mini-guide & workbook

A thoughtful little guide for those wanting to boost health naturally, learn about Slow Living, and reconnect to nature! Available for anyone to purchase in my Etsy shop or FREE for annual paid subscribers. Here’s what people have to say about it:

Product Recommendations & Discount Codes

• Earthley Wellness - pregnancy and baby-safe herbal health & home products.

• Christian Hypnobirthing - Birth Prep & Postpartum courses. 20% discount on either/both, use my code: CHESICA

• Plan To Eat - super handy recipe organiser & meal planner website and app

🌷Warmest Regards,