Thank you John Harmon Photography!

Come join Molly, Cory, Stacy and our wonderful community of women to relax, restore, renew and craft your own prescription for wellness. 

Dedicate time on a spring Saturday morning to rest and re-center yourself. We'll move through some accessible, all-levels yoga and meditation. Then we'll work in small groups to assess your current sense of wellbeing in mind, body and spirit, define your big goals, and find small, doable steps to get you headed in the right direction.

Ask your questions about nutrition and self-care. Reflect on choices that fit your personality, priorities and lifestyle. Write them down.

With a personalized Wellness ℞ in hand, you'll leave feeling informed, inspired and ready to make a few specific small changes. Those little steps are the best way to create big positive shifts in your life.

As hosts, our #1 take-away from the first Wellesley Wellness Retreat was gratitude. We're so thankful for the community of moms who made time to come together and focus on self-care. We're also grateful for the generous local vendors and sponsors who helped fill our day with treats! 

Many of you have asked for an outline of take-aways from our break-out sessions. I'll start with mine (this is Cory) on mindfulness. Stacy and Molly will follow-up soon.

So here's what I wanted to convey about mindfulness and self-care:

1. Mindfulness (as defined by Jon Kabat-Zinn)  is "paying attention to the present moment, on purpose, with compassion and without judgment." 
2. There is a sense of gentleness, openness, and kindness to mindful attention.
3. Mindfulness is a doorway to self-care, in that it gives you time and space in the midsts of your daily life to notice your relationship to yourself. Once you've got your own attention, there's an opportunity to pause and adjust the way you're treating yourself in favor of kindness.
4. Regular (or even occasional) meditation practice supports your ability to be mindful throughout the day.
5. A wonderful starting place for meditation is to sit quietly and repeat to yourself, "May I be well. May I be happy. May I be fully at ease." 
6. Call yourself "Sweetheart." When you address yourself (with your inner voice) use any fond pet name that reminds you how worthy of love, respect and kindness you are. Make it a habit.
7. ENCOURAGE, CONSOLE and APPRECIATE - You can build a peaceful, nurturing relationship with yourself when your self-talk is encouraging, consoling and appreciative. 
8. It is important, and possible, to be kind to every part of yourself, even the parts you're not proud of.
9. The way you treat yourself is reflected in the way you treat others, whether you're aware of it or not.
10. Your kids are learning how to treat themselves from your example. Nurture yourself with kindness and let a joyful inner resiliency be your gift to them.  

In addition to those main points, each break-out group covered slightly different material. Two of the guided meditations I used were inspired by Martha Beck. "The Wild Child and the Dictator," meditation can be found in Martha's book on habits and weight loss, THE FOUR DAY WIN. An explanation of "Offering Compassion to Your Inner Lying Scumbag," can be found in THE JOY DIET (which has nothing to do with food).

KEEP IN TOUCH AND KEEP LEARNING THE GOOD STUFF...

It so happens that my next Yoga Book Club series will feature THE JOY DIET, 10 Daily Practices for a Happier Life, by Martha Beck. One of my all time favorite books, THE JOY DIET is accessible, entertaining and profoundly life-changing. Yoga Book Club is pretty fantastic, too.

​Yoga Book Club meets on Thursday mornings from 9:30AM - 10:45AM at the Wellesley Recreation Warren Building. It's a weekly workshop with group discussion, self-reflection, yoga and guided meditation. Each element is intended to help learn and absorb new material. Much like the Wellesley Wellness Retreat, the women at Yoga Book Club are wise, supportive and genuinely good company.

​Spring session begins April 14th. You can find out more about Yoga Book Club here.

There are plenty of ways to work with me if you'd like to keep in touch. 

Sign up for my mailing list to hear about new events and classes.

I'm particularly excited about this just-about-to-be-launched coaching package for women who are constantly busy, but never quite feel like they're getting to the stuff that matters most. It's designed to refine the way you spend your time, so you can tend to your true top priorities (joy, connection, wellness and meaningful work). 

Stay tuned for take-aways from Molly and Stacy. We're already planning our next Wellesley Wellness Retreat event...

Hope to see you all again soon!

Namaste,

​Cory

PS - Wellesley Mothers Forum members get 10% off any first-time Within Life Coaching purchase.
​

It’s almost Thanksgiving and celebrations of love and gratitude are here! And busy, hectic schedules filled with friends and family.  Everywhere we look there are treats, large and lavish holiday gifts with terrific shopping deals, dessert, pie and other modern day symbols of affection and love. These gifts have come to represent a way for us to show the people who matter most that we care. But do they really get the job done?

Whether or not a brand new car or foods like chocolate fosters feelings of love is certainly up for debate. Our highly processed versions of this ancient plant-based food are nothing like its original form although it is getting easier to find chocolate bars with a high percentage of anti-oxidant rich cacao. It’s no wonder we sometimes crave this decadent treat. Certain compounds in chocolate are thought to be metabolized into serotonin (a mood hormone) as well as other endorphins, and when eaten in moderation, it may even lower blood pressure.

Throughout history, food has served not only as a means of sustenance but also as an expression of care and love. 
The word nourish dates back to the 14th century where its meaning in Middle English and Sanskrit is translated as damp or it drips. Nourish also comes from the Latin word, nutrire which means to promote growth, feed, care for, nurture.

The very first way we show love, protection and care for another human is through feeding. This is a mother’s first act the moment her baby is born. Nursing a newborn not only nourishes the baby but also the mom, as mood-elevating hormones that promote bonding and connection like prolactin oxytocin are circulated. Dads can also produce prolactin from holding and caring for their newborn.  Nursing your newborn is a very emotional, beautiful and special thing. Since ancient times, moms everywhere want to be sure their child is eating well and will often ask and encourage them to do so repeatedly... sometimes we call this nagging but it’s really persistence and love :) 
Feeding and caring for pets is another way to nurture both your favorite animal and your own spirit.

Putting time and attention into food preparation for our family, friends and ourselves is truly an expression of love and care, though often it’s sadly seen as a burden in our fast-paced western culture. Self-care with proper nourishment is important not only for wellness but also for happiness. One could argue that the act of thoughtfully choosing, cleaning and preparing foods is the ultimate form of love. This act can connect humans around the globe, linking us across cultures and also to our rich and shared heritage of generations of ancestors over thousands of years. Food acquisition and preparation, especially cooking, is an integral part of what makes us human. It is so important to preserve this way of being in the face of a convenience-based lifestyle. When my oldest son turned 7, he asked that we make homemade cupcakes from scratch together for his birthday party rather than ordering a cake from a store. I immediately teared up! It was the best gift he could have given me on his special day.

Plant foods are known to be among the most nourishing, thanks to their nutrient density.  Eating and drinking plants can be a way to nurture and care for our own body, mind and spirit. A Thanksgiving holiday filled with nourishing vegetables, fruits and other plant foods is the perfect way to celebrate!

Try my quick and easy side dishes or desserts you can bring to any holiday table.  
Sweet Potato Hash
Gluten-Free Cornbread
Dairy-Free Freezer Fudge

Wishing you all a wonderful holiday filled with love, wellness and lots of nutrients!

With Love,
Stacy

Pumpkin is for more than carving and decorating your home in fall.One of this season’s top health foods, pumpkin is rich in antioxidants like carotenes, credited with supporting our immune system, promoting gorgeous skin, maintaining healthy vision and even promoting cancer prevention.  That vibrant orange hue lets you know just how good pumpkin is for us.And roasting pumpkin is easy and saves well for leftovers.  Toss it into your favorite salad or main dish for a healthy dose of fiber and vitamins.


Prep Time:  15 minutes

Cook Time:  40 minutes

Total Time:  60 minutes




Yield:  1 serving (with extra dressing and veggies for snack)




Salad Ingredients:

1 Sugar/cooking pumpkin including seeds

1 large beet

2 cups greens (I used green and red leaf lettuce)

1 Tbsp olive oil

1 tsp red pepper flakes

sea salt and black pepper to taste




Dressing Ingredients:

3 cloves garlic

1 lime

1 Tbsp maple syrup

1 cup olive oil

2 tsp Dijon or spicy mustard

sea salt and pepper to taste




Salad Directions:

1. Preheat oven to 400 degrees.
2. Line 2 baking sheets with parchment paper.
3. Wash pumpkin then cut stem off pumpkin by making a circle and pulling it off of the pumpkin.
4. Remove seeds and place in colander to rinse and remove strings. Set aside to let dry.
5. Cut pumpkin into sections, scrape away remaining strings and peel off outer skin. Then chop into chunks.
6. Wash beet, peel and cut off ends. Then slice into chunks.
7. Place garlic (whole and unpeeled), beet slices, pumpkin chunks and seeds onto parchment paper.
8. Drizzle olive oil then sprinkle red pepper flakes, salt and pepper.
9. Bake for 20-40 minutes until pumpkin and beets are tender. Watch seeds and bake for less time, until golden brown.
10. Let seeds, pumpkin and beets cool.
11. Meanwhile, wash lettuce well and chop. Then add to bowl.
12. Add cooled root veggies to bowl and mix with dressing.
13. Portion into large bowl or plate, garnish with roasted pumpkin seeds. Enjoy!
14. Save extra roasted pumpkin and seeds for a snack or add to your favorite dish.

Dressing Directions:

1. Add olive oil, juice from lime, maple syrup, mustard, salt and pepper to blender or food processor.
2. Peel and chop shallot then place into blender.
3. Squeeze roasted garlic out of peel and add to blender.
4. Blend well adding more seasoning as needed to taste.
5. Store extra dressing for about 7-10 days in the fridge in an air-tight container.

Enjoy!!!

Xoxo,
Stacy





*Originally published at www.rebootwithjoe.com  and www.wellnessguides.org 
Visit for more great recipes and healthy eating tips

When my first baby was born almost 11 year ago, like most new parents, I had no idea what I was doing. 

The nurturing part of motherhood came naturally to me.  I hoped it would, as I loved the moments in my childhood playing with dolls, taking care of my two younger sisters and eventually babysitting.

What I didn’t expect was how much more was truly involved in raising a child…and how alone you can feel.

We were living in West Virginia (5 hour from my hometown of Indianapolis) when my oldest son was born.  Our families came out for the birth, but after a few days they left, my husband went back to work and I was on my own with this brand new baby and our crazy dog.

The first day alone, I can remember being so relieved when someone stopped over because I had to go to the bathroom & couldn’t figure out what to do with the baby to keep him safe from the dog!

It sounds absolutely ridiculous now, but, at the time, it was a legit concern.

As were the challenges I had trying to adjust 2.5 years later, just when I was starting to feel like I had this motherhood thing down and then another baby boy was thrown into the mix.  Our surprise beautiful baby girl that blessed us with 3 kids in 4 years pretty much put me in survival mode.  

I had moved back to my hometown and was surrounded by support of family and friends, but still felt alone. I had all these feelings that no one talked about that I didn’t know how to process, not to mention the pure logistics involved in raising a family.

It took me a few years (and a 4th baby) to realize that all these feelings are okay, I am not alone and it is actually possible to thrive, not just survive, in the midst of the craziness of motherhood.

And it all started with a deep sense of self-love.  

Knowing that, even though motherhood is a blessing, it can be really hard work. 

Remembering that it is not only okay to put yourself first, it is necessary. 

Letting go of the guilt, the perfectionism, and the attempt to do it all.

Treating yourself with kindness and compassion, especially when things don’t go as planned.

Trading in comparing yourself to others for authenticity and connection.

Feeling that you deserve to be happy, energized, fulfilled, and loved.

And…finding and using the tools and support needed to get you there!

Even though I am in the health field, I have struggled with prioritizing my wellness and figuring out each new phase of motherhood. I have felt alone, even while surrounded by many people.  I have felt overwhelmed and in survival mode. I have felt discouraged and full of self-doubt.

It was during those times, that I really just needed a reminder.

A reminder of love and encouragement.  A reminder that everyone has tough days, but there are ways to feel energized, inspired, calm, mindful, happy, fulfilled, healthy, balanced, nourished, or whatever positive feeling you are striving for.

And more importantly…you deserve it! 

This is just one of the reasons why we created the Wellesley Wellness Retreat….to provide these reminders, as well as the connection, practical tips, tools and resources needed to get there!

We want you to come to the retreat just as you are and leave feeling relaxed, renewed and inspired!

Come join us on January 23, 2016! Early bird registration until November 15!

Register here.

Lots of love,

Molly

There's a magic to motherhood. A giant and unruly capacity for love and empathy flow into your body, mind and spirit, right along with your first child. 

You see their tiny, innocent, fragile little selves struggling with the  many challenges of being small in a big world, and realize you would do anything to protect them. And guess what? You can't. Not all the time. Not forever. So there you go. Have fun, mom.

It doesn't do any good to complain, "Nobody ever told me THIS would happen!" (THIS being the ferocious form of love that renders you strong beyond your prior comprehension and terrifyingly vulnerable at the same time.)

The truth is, somebody probably did tell you. It wouldn't matter how many times you'd been told or warned. You'd dive right in anyway and be shocked all the same. There's just no understanding THIS until you're a mom.

So what do we do now? 

This love, the one that enters a mother's life with the force of a firehose, can be: 

A) wielded with finesse to nurture your entire family, including yourself, and even extended to your community, your work and to making the world a better place. 

or 

B) left to flail about, out of control, leaving you fearful, defensive and depleted. 

Our goal in offering the Wellesley Wellness Retreat is to aim for option A.

We plan to gather moms together in community to share ancient wisdom, modern science and practical tips all geared towards using love and compassion to nurture and nourish ourselves and our families.

We aim to relax, renew and inspire like Jedi ninja goddess warriors if you get my meaning. We are not kidding around. At Wellesley Wellness Retreat, we respect the power of motherhood and we will use it for good. 

And for fun. 

We probably will kid around a little bit. 

It's going to be great.

You can register now...

(the price goes up a smidge on Nov. 15th)

Love,
Molly, Cory and Stacy

See you on January 23rd! In the meantime, follow @mywellretreat for a bounty of wellness resources.