Hi friends! Happy Friday! After hanging out at home this week, I’m excited to be back into things this weekend. I’m definitely bummed to be missing IDEA but looking forward to our Hawaii trip. I’d love to hear what you’re up to! We’ll probably do movie night at the pool, get school supplies (whaaaaattt), and I’m teaching a barre class. I hope you have a wonderful weekend ahead!

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Friday Faves

Life:

Last week, the Pilot and I did a spa day at one of my favorite spots: Miraval. I’ve been do Miraval a few times and it was his first time; I was so pumped to show him around and introduce him to the magic (and also get him hooked). It was the most perfect, most relaxing day; it was a huge treat.

We checked and received our backpacks and water bottles, and then the Pilot enjoyed breakfast while I took a cardio drumming class. Funny story: I used to teach this class when I worked at another local health resort, and DREADED teaching this class. It was just a lot of choreography that didn’t transfer to anything else, and I was never super excited about it, even though the guests seemed to be having a blast.

I really wanted to try it from a guest perspective and see if it could redeem itself. Confession: I loved it. Cardio drumming involves hitting a stability ball with drumsticks to music, and moving around the ball (like hitting the base of the ball, the middle, the top, and then clicking the drumsticks overhead, or marching around the ball as you hit the ball in various directions). It was a blast and I got in an awesome sweat.

After that, the Pilot ran on the treadmill while I lifted weights, and then we headed to an early lunch. The food at Miraval is INSANE. They source many of the ingredients from their own garden, everything is so fresh, and they include lots of gluten-free and vegan options. I had a sampling of the buffet offerings, and the Pilot and I also shared the chef’s special: a striped sea bass with veggies and risotto.

Post-lunch, we went to the pool, where we spent over an hour floating on pool noodles, chatting, and reading. When we’re at the pool with the kids, I’m hyper focused on the water the entire time, so it’s a mental break to be near a body of water and not have to worry about the kids.

When we were do

Sweet and Spicy Coleslaw is a kicked-up version of our Memphis Coleslaw with a hint of heat from hot sauce and a barely wet dressing.

Sweet and Spicy Coleslaw

Homemade coleslaw can be found in my refrigerator at any time. It is the easiest side ever to make and it goes with quite literally everything.

This simple made-from-scratch dressing is super simple to create from items you probably have on hand. The hot sauce brings just the right amount of heat, and that can be adjusted to your preference.

Coleslaw travels well when kept cold and a little bit goes a long way when feeding a crowd. If coleslaw bores you at times, give this recipe a try. Trust me when I say this sweet and spicy version is always a hit!

To me, celery seeds are a must for a coleslaw dressing, bringing just the right earthy bitterness to contrast the sweet and spicy dressing. While apple cider vinegar is my preference in slaws, this is a time where you could use regular vinegar if that is what you have in the pantry.

Fresh cabbage or the bag mix of slaw will work well for sweet and spicy coleslaw. I do laugh at comments I get saying, “It’s not homemade, you used slaw mix and didn’t shred your own cabbage.” Yes, yes I did use pre-shredded, and it works great!

This coleslaw pairs really well with Slow Cooker Mexican Baked Beans and Mexican Pulled Pork.

For a southwestern spin on a southern classic, stack all three for Barbecue Sundaes. My family gives this coleslaw two thumbs up and I barely managed to save a spoonful for my lunch the following day.

Spicy Coleslaw

The ingredients for the coleslaw include:

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When things get tough, bring yourself back to the moment with these essential tips

We all experience anxiety or stress at different points in our lives. It’s a normal and natural response to difficult times, and it can help us to take action when we need to. Sometimes, however, we can get stuck in anxious thoughts and feelings, to the point where it feels overwhelming. Grounding is an easy, practical set of techniques that I teach my clients, which can help to restore some balance to your day.

When we are anxious or stressed, our nervous system goes into ‘fight or flight’ mode. Our ‘back brain’ (the amygdala and limbic system), takes over, and our bodies are flooded with hormones such as adrenaline and cortisol. We might feel our heart rate increase, have repetitive thoughts, or general feelings of fear or anger. Grounding soothes our fraught nervous system and brings our prefrontal cortex, or ‘front brain’, back online so we return to the present moment, and are able to function.

So, how do you do it?

1. Breathe!

My absolute top tip for grounding is to concentrate on your breathing. It might sound obvious, but I teach people every day how to breathe properly, and the results can be amazing. The key is to focus on the exhale, not the inhale. This lets your body know that it is safe, and brings calm quickly. Try a simple count, like inhaling for four seconds, and exhaling for seven, to keep you focused. Also, be sure to inhale into your diaphragm. The simplest way to do this is to imagine you are blowing up your belly like a balloon when you breathe in.

2. 5-4-3-2-1 sensing

This exercise is great for bringing your attention to your body, and helps you to feel more centred as you tune-in to the physical, and away from any difficult thoughts. Start by saying five things you can see out loud. It might be objects in a room, or a detail about a blade of grass. Next, say out loud four things you can feel. Notice sensations such as your feet on the floor, or your hands on your knees. Pick up an object and feel it fully. Now say three things you can hear. Noises outside, inside, a ticking clock, your own breathing. Then two things you can smell, perhaps a waft through the window, or your own clothing. Finally, say out loud one thing you can taste. If you have a sweet or snack nearby, pop it in your mouth and savour it fully. Finish by noticing how you feel, usually you can appreciate a sense of being ‘back in the room’.

3. Mind games

A great technique for bringing your ‘front brain’ back online is to complete mental exercises. These can also have the added bonus of distracting you from worrying thoughts and feelings. My favourite one is to count backwards from 1,000. Other examples you could try are spelling the names of your family members backwards, counting all the things you can see in your room that are a certain colour, naming as many films, books, or countries as you can that begin with a certain letter, or picking an object and describing it mindfully using all of your senses.

4. Body shaking

Another one that’s great for tuning-in to the physical, this exercise is also helpful for releasing and relaxing muscles that have become tense due to a stressful day. Start by standing up straight, feet hip-di

From a moving documentary to a new challenge, and an app that will improve your communication, try something fresh with our insightful suggestions

1. Page-turners

I didn’t do the thing today by Madeleine Dore

In a society of goal-setters, it can feel like you’re always playing the catch-up game to try to be as productive as your friends and colleagues, but author Madeleine Dore tells us why it’s OK not to achieve everything on your to-do list, and instead encourages us to embrace the unpredictability of life.

(Murdoch Books, £12.99)

2. Out and about

Nature walk bingo

Bingo doesn’t just have to be reserved for community halls; why not incorporate it into your daily walk for a fun way to keep you active and connected to nature? Being present in the moment and trying to spot what’s around you will allow you to see things that might have usually passed you by. You might be surprised with what you see when you open your mind to it…

(Subscribe to issue 64 to try Happiful's very own nature bingo on your next walk)

3. Act of kindness

Post a Sue Ryder sympathy card to a loved one

No one should have to go through the grieving process alone, but sometimes it can be difficult to find the right words. As part of a bereavement campaign, the Sue Ryder charity has launched a limited-edition pack of four beautifully designed postcards that you can send to someone on their grieving journey. Order your free pack online, and have it delivered to your door.

(Visit sueryder.org for more)

4. Lend us your ears

‘Table Manners’

Mother and daughter duo Jessie and Lennie Ware invite celebrity guests, from Michael Bublé to David Schwimmer, to talk about all things food, family, and more. The down-to-earth nature of the podcast really makes you feel like you’re part of a family conversation around your own dining table. Listen to it today, and don’t forget to bring your table manners!

(Available on all podcast platforms)

5. Plugged-In

It’s Lennie

Lennie is the digital best friend you didn’t know you needed in your life – until now! The endearing, animated blob is a TikTok creator that shares wholesome content to support one mission: to help people get through the day. Life can be challenging, but Lennie is there to reassure you that it’s all OK, with gentle reminders and heart-warming videos.

(Follow @itslennie on TikTok and Instagram)

Sometimes we find ourselves in need of a little pick-me-up. I get it! We all have those days. 

Maybe you’ve had a long week or you didn’t sleep great last night. Maybe your hormones are throwing you off. You could be stressed, traveling, under a tight deadline, or not getting the nutrients your body needs from your diet.

There are pretty much a million things that could be making you feel tired. So if you’re looking for a way to fight your tiredness and boost your energy naturally, add these things to your arsenal.

#1: Eat a nutritious diet

Your body is a complicated system and it needs a lot to keep it functioning at its best. If you’re filling it with junk like sugar or alcohol, it’s going to make you pay for it, usually with fatigue. And if you’re not getting the nutrients you need from your diet, the same is true. Making bad food choices is like putting only a tiny bit of gas in your car — and then expecting it to make a major road trip. 

You might already know that I recommend eating whole foods above everything else. The closer you can get to the natural source, the better. That means choosing food with limited processing and added ingredients — and loading up your plate with lots of fruits and veggies. If you’re not quite sure what you should be eating to feel like your best, most energized self, I can help. All of my nutrition plans include meals that will supply your system with the nutrients it needs. And when you need a quick and easy way to get more goodness in, you know you can always turn to our LSF Plant Protein.

#2: Get Pep (Rally) in your step!

We all have days where you need a pick-me-up. I mean, I do!

That’s why I made our newest boost, Pep Rally! I teamed up all the natural energy-boosting powerhouses, like matcha and ginseng, to give you a pep in your step when you need it most. I can’t wait for you to try it!

#3: Move that body, girl!

A sedentary lifestyle (that basically means sitting around a lot) makes you feel even more sluggish. You don’t have to take my word for it. Studies show that getting moving on a regular basis can decrease your fatigue by 65%. That’s a pretty big drop!

My general recommendation is to get 30 minutes of exercise with the LSF App five or six days a week. But I know that if you haven’t been moving much, that can sound like a lot. Don’t be afraid to ease yourself in. Even 10 minutes a day can still do wonders — and I legit have the Daily 10 for this purpose. Getting moving can be way easier than you might think. A brisk walk around your neighborhood counts. So does literally any workout from our LSF App