Rachel's Recipe For Wellness & Joy


Find the rhythm of rest and joy in your overly busy lives.

Wanna know a secret? I sometimes feel really lousy. Really. Lousy. Crabby, off my game, overstimulated, foggy-headed, and way too content to chill with Netflix. I know I'm not alone in this. Truth is, many us are moving too fast, managing too much, and becoming more disconnected from the stuff that matters, like nature, our kids, downtime, and our bodies. 

We all have been given the emotional, and psycho-spiritual tools we need to come back to balance, and live with more joy and ease. But stress, chronic pain, and over-work can make us forget somewhere along the way. 

I have met countless clients who come to me because they are stressed. Time and again they share that these tools are life-changing. “It's so simple” they say, “I always had the tools, I just didn't use them.” These are bright, tuned in, high-functioning folks who just forgot to breathe and slow down. Sound familiar? I have made this guide for them, and for you because I don't want you to forget that the healing you need is just a breath (or a laugh) away. 

Putting these ingredients into practice is easier than you think. Some of these tips take only 3 minutes per day. Ready? Put your phone down, take your watch off, and take some deep breaths. 

1) Sleep - no lie, this is hugely important. At least 7.5 hours a night. No ifs, ands, or buts. Sleep is precious. Have sleeping issues? Call me. I can get you back on track. I mean it.

2) Nature – spending time in it, unplugged, at least twice a week. Start simple. A walk around the block counts. A hike on the weekend; even better. Take time to notice the trees. Look up. 

3) Sunlight – Yup, this is hard to get but when the sun shines, soak it up. Full spectrum light from the sun acts as a gentle invigorator in our brain, gifting us with a touch more energy and verve. No sunshine near? Buy a full-spectrum light. I like the ones from Verilux.

4) Stillness – This simply means taking a moment, even 3 breaths, to just be still. Do nothing. Just be. This could be a mini-meditation, that you can do whenever, wherever. 

6) Learning – keep your brain active. Learn a new language. Memorize a poem. Try out a new recipe. 

7) Laughter and Play – kids laugh 40+ times a day. Adults, about 8 times on average. We need to laugh. And play. Find a way. Watch comedy, join an improv class, play with a kid. Smile. 

8) Movement – This has always been my go-to for health. When I was grieving my dad's death when I was 24, it was dance, movement and physical activity that saved me. Get movin'! 

How many of these ingredients are you getting each day? I don't expect you to get all of them. Heck no. But look for the 2 or 3 that you really crave and add them in. It may mean waking up 15 minutes earlier, or switching the TV off. But it really makes a difference. 

There is more to life than merely increasing its speed. 
- Gandhi