I recently hit a wall and realized that a few bad habits were compounding and causing me to feel awful. Lack of sleep, brain fog, feeling unmotivated. Honestly, a lot of this I believe has to do with working from home (read: easy to form bad habits) and feeling burnout every so often. It definitely had to do with my diet, too. It’s not like I was eating pizza for lunch, but I wasn’t considering the nutrients that my body and mind need to keep me going during the day and feeling great.

After a few weeks of feeling very blah, I decided to make changes and seriously commit to being more mindful about my daily lifestyle choices. My good friend Sophie always inspires me with her wellness routines, healthy recipes (straight from her garden) and lifestyle tips. I reached out to her a week ago to help me create a few new rituals in hope of feeling healthier, happier, and lighter–in all senses.

Week 1 has passed by, and I feel amazing! I’m sleeping well, happier, and feel like my mind is clear and refreshed. Looking at my phone less, focusing on progress, eating better, exercising, and being more mindful about my choices on a daily basis. The stress in my shoulders is gone (so the lovely jaw clenching has subsided, too) and I simply feel refreshed and energized. I looked to Sophie because she’s great at balancing and living healthy in a way that isn’t restricting/boring. She loves food and wine, so doesn’t compromise things that she enjoys. She truly (in my opinion) masters moderation and balance. A big thank you to Soph, for sharing a few of her secrets that I’ve adopted as my own. Here’s my routine below as of late–little things that have made a big impact…

Current routine

When I wake up: I either make a latte (2 shots espresso, 1 cup steamed almond milk, a sprinkle of cinnamon), celery juice, or Sophie’s suggestion of hot lemon water with Himalayan sea salt or her favorite bulletproof matcha. I play music or listen to an inspiring podcast to start my day on a good note.

{ insert run, long walk with Scout, or a workout class here… 2-3 times a week }

Breakfast: consists of either scrambled eggs, avocado, and sauteed spinach or the smoothie below. Side note: Sophie shared this smoothie recipe (the below is my slightly altered version) and it is the best smoothie I’ve ever tasted! I am completely addicted and look forward to making it each day. So good for you, too!

Smoothie recipe

1 scoop of Vanilla protein powder (love this stuff)
1 tbsp chia seeds
1 tbsp coconut oil
1 handful of spinach
1 handful of fresh mint
1 banana
1 Persian cucumber (or regular)
Juice from 1 fresh lemon
2 cups almond milk
4 ice cubes

Lunch: I have been doing salads (sometimes with rotisserie chicken), baked sweet potato with a small side salad or avocado, or the above smoothie if I didn’t have it for breakfast.

Midday walk with Scout, errands in the neighborhood, or a juice pickup. Fresh air and vitamin D!

Snacks: Chopped veggies with Whole Food’s lemon hummus (favorite), fruits (antioxidant-rich berries), banana or apple with peanut butter, and Aimee Song’s raw bars. I also love making fresh watermelon juice during the day! Just half of a watermelon scooped into the blender with 3 ice cubes.

Dinner: Matt and I are usually pretty healthy about dinners, but have been trying to stay away from Italian (our weakness) until Friday/the weekend. Lots of hearty salads, grain bowls, and soups. We also tried Sophie’s roasted chickpea and cauliflower salad and LOVED it.

Wine: You know I love my Pinot. I still have 1-2 glasses a few days a week and usually a little more on Saturdays–which works for me.

Before bed: Sophie recommended Nature’s Calm (1-2 tbsp mixed with hot water). “Nature’s calm is a solution to both restore a healthy magnesium level and balance your calcium intake-the result of which is natural stress relief”. It relaxes me right before bed and I have been sleeping like a baby. Or I will make 1 cup hot water, freshly squeezed juice from half of an orange, 1 tbsp of honey, a dash of cayenne, and 1 tbsp of apple cider vinegar.




Sophie’s golden rules for healthy living…


Start your day off on the right foot. For you, this may be meditation and a cup of tea. Or a really hard workout. Find what makes you happy and healthy in the morning and stick to it. It takes the “should I do this?” mentality out of it and becomes something you look forward to. My morning routine: water with lemon and Himalayan sea salt (I make this the night before and have it on my bedside table) collagen coffee in bed, workout, smoothie. I do this Monday-Friday and have come to rely on it to start my day off healthfully.


Keep healthy food on hand. If I only have healthy options to reach for, that’s what I gravitate towards.



Don’t deprive yourself. Some people are great at portion control and that’s amazing. For me? If I’m hungry, I eat. BUT I try to choose the healthiest option. For snacks I stick to nuts, hummus and veggies and matcha/turmeric lattes. When I’m starving I tend to make bad choices, and I know that about myself so I make sure it doesn’t happen.


A glass of wine a day….keeps the doctor away! Hear me out on this one. One of my biggest pet peeves of “healthy living” gurus is that they never share how much/what type of alcohol they consume. It’s ok to have a glass of wine everyday! So much research has shown that a glass of wine enjoyed with dinner increases happiness which increases health. An analysis published in the Archives of Internal Medicine discovered that drinking 1-2 drinks per day helps you live slightly longer. Even healthy eaters need something to look forward to at the end of the day! I try to have one glass of wine Monday-Thursday and then let loose a bit more on the weekends.


Everything in moderation, including moderation. This is one of my favorite sayings because sometimes you just need to order pancakes AND bacon with bottomless mimosas and you shouldn’t feel guilty about that. I live my life in a pretty moderate way when it comes to eating but about once I week I just need to fully let go guilt-free. Allow yourself to do that once in a while because one meal or day isn’t going to throw off your long-term results.


Do you have any weekly healthy hacks?



Join the Conversation

Really enjoyed this…Sophie seems to really know what she’s talking about; accessible, easy to achieve healthy rituals balanced with living and having fun! I sometimes feel guilty about the wine or two (cava/champagne for me, red histamines drive my skin crazy, which makes me sad!!) but it’s great its not such a big deal. I also turned 30 this year! xx

P.s. I like the rotisserie chicken idea. So good!


Thank you, Emma! Yes, it’s been fun adding a few new rituals to my day. They have made a big impact so I am going to keep it up!

And yes! We always try and grab a rotisserie chicken to have on hand to add to grain bowls and salads. Makes it so easy!

For pasta, if you use POW or Banza it’s made of chickpeas or beans and is high in protein and fiber — so I eat pasta now guilt-free because it’s not just empty carbs!