The Holistic Woman

✨ AGING GRACEFULLY WORKSHOP — THIS MONDAY! ✨
October 5 | 6:00–8:00 PM
📍 Aquarian Dreams | Indialantic

What if some of the things we think are simply “part of getting older” are actually things we can influence?

Our bones. Our skin. Our strength. Our balance. Even how well our nervous system handles stress.

That’s what we’re exploring in the first Aging Gracefully Workshop—two hours devoted to understanding your changing body and learning practical ways to support it.

🦴 BUILD STRONGER BONES
Osteoporosis doesn’t happen overnight. We’ll talk about what our bones need to stay strong as we age—including the surprising role of nutrition, as well as resistance and weight-bearing exercise, balance, and muscle strength.

And we won’t just talk about it—we’ll MOVE.

🤸‍♀️ PILATES FOR CORE STRENGTH + BALANCE
Did you know that the majority of hip fractures happen as a result of a fall?

That’s one reason maintaining strength, stability, coordination, and balance becomes so important as we age.

We’ll learn the foundations of Pilates and practice simple movements designed to strengthen the core and help create a more stable, resilient body.

✨ HEALTHY SKIN FROM THE INSIDE OUT
Wrinkles aren’t only about what you put on your skin.

What you eat matters, too.

We’ll explore nutrition strategies that help protect and produce collagen, support skin elasticity, combat oxidative stress, and nourish your skin from within—including foods that may help soften fine lines and support healthier aging skin.

And then,

WE REST.

You’ll settle in for Yoga Nidra with Maria Banas , a deeply restorative guided meditation practice, followed by vibrational therapies designed to encourage relaxation and help you leave feeling grounded, restored, and renewed.

🌿 Nutrition. Bone health. Skin health. Strength. Balance. Pilates. Deep rest.

All woven together into one beautiful two-hour experience.

Because Aging Gracefully isn’t about trying not to age.

📅 Monday, October 5

⏰ 6:00–8:00 PM
📍 Aquarian Dreams | Indialantic

🌿 IT’S ALMOST TIME! 🌿

How do you want to feel as you get older?

Stronger. More flexible. More energized. Better able to manage stress. And confident in your ability to keep doing the things you love.

Our FREE 7-Day Aging Gracefully Challenge begins October 1st!

For 7 days, you’ll receive a little inspiration in your inbox each day:

🥕 A seasonal plant-based recipe

To add more nutrient-dense, fiber-rich whole foods to your day.

🌬️ A simple breathing practice

To help you slow down, reduce tension, and build greater awareness of your breath.

💪 One essential movement

To support strength, balance, mobility, and independence—the foundations of aging well.

Just a few minutes a day.
Seven days.
Small practices that can become habits for the years ahead.

No overwhelm. No complicated routines.

“Grow stronger. Breathe deeper. Age beautifully.”

Check your email October 1st and let’s get started!

Not signed up yet? DM me “7 DAY” and I’ll add you to the list

✨ A little reminder… Aging Gracefully Workshop series begins NEXT MONDAY!

Join Maria Banas and me Monday, October 5th | 6:00–8:00 PM Aquarian Dreams for the first workshop in our 3-Part Aging Gracefully series. 🌿

We’ll explore what it really means to age well — not just adding years to your life, but supporting your brain, body, energy and spirit so you can feel strong, vibrant and empowered as you age.

Expect a beautiful evening of:
🌱 Nutrition + aging science, with a focus on bone and skin health
💪 Pilates & movement
🧘‍♀️ Meditation
✨ Yoga Nidra and Vibrational Therapy
💫 Connection & community

And this is just the beginning… each workshop builds on the one before it.

Monday, October 5th
6:00–8:00 PM
Aquarian Dreams

If you’ve been thinking about joining, this is your reminder! 💚

What are you waiting for?

More energy?
Better health?
A stronger body?
Less stress?
More confidence?
A different relationship with your aging?

Sometimes we know exactly what we want to change…

…but we keep waiting for the right time.

The truth is, there is rarely a perfect time to change.

Mood follows action.
You don’t always have to feel motivated to begin. Sometimes you begin—and the motivation follows.

And aging gracefully isn’t about trying to stop time.

It’s about learning how to work with your changing body, mind, energy and priorities—rather than fighting them.
So here’s your question for today:

What is one thing you already know you need to change?

And what’s stopping you?

💚 That’s the deeper conversation we have inside Aging Gracefully. DM me when you’re ready for this 3-month immersive program— only 5 spots left!

🌱 BROCCOLI SPROUTS

Broccoli sprouts contain incredibly high levels of glucoraphanin, which your body converts into sulforaphane.

And sulforaphane is fascinating because it helps turn on your body’s own protective and detoxification enzymes—including glutathione-related pathways. Human studies have found that broccoli-sprouts help remove certain environmental pollutants through these pathways.

And you don’t have to buy them.

🌱 Grow them yourself!

1️⃣ Buy organic broccoli sprouting seeds.
2️⃣ Put about 1–2 tablespoons of seeds in a clean mason jar.
3️⃣ Cover with water and soak 4-6 hours, or overnight.
4️⃣ Drain and rinse 2–3 times a day.
5️⃣ Keep the jar tilted so excess water drains out.
6️⃣ In about 3–5 days, you’ll have a jar full of tiny nutritional powerhouses.
7️⃣ Refrigerate and use within a few days.

🥗 How much?

There isn’t an official daily recommended amount, but human studies have used approximately 30–40 grams (about 1-1 1/2 oz.) of fresh broccoli sprouts per day.

That’s roughly ¼–½ cup, depending on how tightly they’re packed.

Add them to salads, wraps, sandwiches, grain bowls or smoothies.

Tiny sprout. BIG cellular conversation. 🌱

And this is exactly the kind of food I love talking about in Aging Gracefully 🙂

Give your body the raw materials that help it do what it was designed to do. ❤️

What if one week could help you feel more energized, grounded, mobile, and connected to your body?

I’m creating a FREE 7-Day Aging Gracefully Challenge to help you build a few simple practices that can make a meaningful difference. Think of it as a little tune-up for your body, mind, and spirit

For 7 days, you’ll receive a daily email with:

🥕 A seasonal plant-based recipe

Nourishing, delicious, and designed to support healthy aging.

🌬️ A breathing practice / pranayama

A simple way to calm your nervous system, become more present, and reconnect with your breath.

💪 One essential movement for aging gracefully

Because strength, mobility, balance, and functional movement become even more important as we age.

Just one recipe. One breath practice. One movement. Every day.

No complicated program.
No hours at the gym.
Because aging gracefully should involve less ‘ugh’ and more ‘ahhh...’

Just 7 days of simple, intentional practices you can actually carry into your life.

And did I mention… IT’S FREE! 🎉

If you’re ready to give yourself a little love—and maybe your future self a thank-you—come join me.

DM me “7 DAY” and I’ll send you the details. 🌿

🍅 The last of summer’s tomatoes… meet the first soup of fall.

The weather is getting cooler, the light is lower and more golden, and suddenly a warm bowl of soup sounds just about perfect.

If you still have tomatoes hanging on in your garden, this is the perfect way to use them.

🍅 Roasted Tomato-Turmeric Soup

2 lbs ripe garden tomatoes, quartered
1 onion, roughly chopped
4 cloves garlic
1 red bell pepper, seeded and chopped
Salt & pepper to taste
1-2 cups jarred crushed tomatoes
1 cup low-sodium vegetable broth
2 teaspoons turmeric spice
1 teaspoon dried basil
1 tablespoon apple c***r vinegar
Toss the garden tomatoes, onion, garlic, and bell pepper together on parchment-covered baking sheet. Roast at 425°F for 30–40 minutes, until caramelized and fragrant, tossing halfway through.

Transfer everything to a pot, add the jarred tomatoes, vegetable broth, salt and pepper, turmeric, basil, and apple c***r vinegar, and simmer for 10 minutes. Blend until silky smooth. Top with a little freshly cracked pepper.

Simple. Nourishing. Seasonal.

Maybe that’s another lesson from this time of year: we don’t have to rush into the next season.

We can simply take what’s here—
and make something beautiful with it. 🍂

Imagine stepping away from the noise…

Three days surrounded by nature, fresh cold-pressed juices, nourishing food, movement, meditation, stillness, and space to simply be.

Morning yoga.
Quiet moments.
Gentle fasting.
One plant-based meal/day, 2 juices/day.
Laughter.
Clarity.
Deep conversations.
Time to breathe.

The serene 3-day retreat is where our Aging Gracefully journey comes together—not just learning about wellness, but experiencing it.

A little space to slow down.
A little space to reconnect.
A little space to come back to yourself.
Nothing you need to do. We will take care of you:)

This is Aging Gracefully. A 3-month program, including:

🌿Monthly recorded group calls on Cognitive Health, Physical Health, and Spiritual Health (first Sunday evening of each month Jan-March)

🌿One-on-one sessions scheduled at your convenience

🌿3-day retreat (3/18-3/21) in Altamonte Springs, FL!

ARE YOU GETTING ENOUGH IODINE?

Check out the last slide for a surprising fact about iodine (hint: especially applicable for those live in coastal areas!)

Seaweed Salad:

1/4 cup dried wakame
2 tablespoons tamari
1 tablespoon rice vinegar
1 teaspoon maple syrup
1 teaspoon grated fresh ginger
1/2 chopped avocado

Soak wakame in 2 cups water for 10 minutes. Meanwhile, make dressing: whisk together tamari, vinegar, maple syrup, and ginger. Drain wakame and mix with dressing. Sprinkle avocado on top.