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With over a decade of training & experience in a variety of Health & Wellness fields such as Holistic Nutrition, Herbalism, Breathwork, Yoga, and Ayurveda, I provide sessions and services tailored to your unique needs.

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The mental load is real. So is the burnout, the loneliness, and the overwhelm for so many of us. So many mothers have so much to do, and are expected to do so, all by themselves. The lists, the appointments, the inventories, the playdates, the birthdays, managing the smallest details. And even with partners, it is not a balanced playing field. Even today, a father gets celebrated for “babysitting” his own child. A mother would never.

So maybe,
you don’t need to change your mindset.
You don’t need to be more organised.
You don’t need a better strategy or routine.

You just need less.

Remember to not only celebrate the mothers in your life today, but take a little off of her plate while you’re at it.

To all the momma’s out there,
I see you.
I feel you.
I respect you.

Happy Mother’s Day 💛 #mothersday #celebratemothers #honorwomen

The trees supplying us with oxygen
The powerful, vast and deep oceans
The moon creating the tides
A bee collecting and alchemising nectar
Plants transforming sunlight into food and medicine
A woman giving birth

Mother. Nature.

We got tricked into mistaking our softness for weakness. When it’s actually the most powerful, potent and transformative force within us and around us.

Our heart.
Our empathy.
Our ability to grow, nurture and birth life.
Our love.

It has the power to move mountains and change the world. Perhaps that’s why they tried to suppress it for so long.

But with each day that goes by and the patriarchy gets dismantled, we remember ✨
#ancientwisdom #motherhood #sacredfeminine #mothernature

Generational traumas need to be addressed, but as important is cherishing and passing on the generational gifts we were given 🌿

When I caught a cold as a little girl, my mom would have me do a steam with a towel over my head.

I would then go to sleep and wake up with a sliced onion next to my bed.

When I ran a fever, she’d put vinegar socks on my feet.

My upset tummy would be soothed with a boldo tea.

Today I find myself making tinctures with my 2-year old and am passing all of this on to my kids. But beyond remedies, the greatest thing I was taught was to trust in nature. To listen deeply to her and learn her ways.

What we were exposed to, and what we pass on, has such a profound impact. It goes both ways.

I am so happy herbal remedies were one of the early gifts I received, cause it stayed with me my whole life, became my passion, and is now being passed on to my girls and hopefully to many generations to come.

What did you learn early on that left a mark on you, that you’re grateful to be passing on to your little ones today?
#herbalism #herbalremedies #curanderismo #naturelover #tinctures

When I caught a cold as a little girl, my mom would have me do a steam with a towel over my head.

I would then go to sleep and wake up with a sliced onion next to my bed.

When I ran a fever, she’d put vinegar socks on my feet.

My upset tummy would be soothed with a boldo tea.

Today I find myself making tinctures with my 2-year old and am passing all of this knowledge on to my kids. But beyond remedies, the greatest thing I was taught was to trust in nature. To listen to her and learn her ways.

Generational traumas need to be addressed, but as important is cherishing and passing on the generational gifts we were given.

What we were exposed to, and what we pass on, has such a profound impact. It goes both ways.
I am so happy herbal remedies were one of the gifts I received, cause it stayed with me my whole life, became my passion, and is now being passed on to my girls and hopefully to many generations to come.

What did you learn early on that left a mark on you, that you’re grateful to be passing on to your little ones today?
#herbalism #herbalremedies #curanderismo #tinctures #naturelover

In a world accelerating toward the mechanical, the performative, the disconnected… feminine energy is medicine for the collective. Being in the presence of 17 other magnificent women last night, really confirmed this to me once again 💫
 As we listen and hold, as the feminine so often naturally does, we can deepen our relationships, and restore our intimate connections to ourselves, the ones that come after us, and each other.
 And the motherhood journey, as no other, enables this fertile ground to be established, with all of its challenges and opportunities for growth.
Learning to be deeply present. To slow down long enough to truly start to listen.

It’s the power of attunement - to ourselves, to one another, to nature. The quiet strength that holds it all and creates lasting change. Full surrender. And trusting that deep inner knowing.

As everything shifts faster than we can even start to understand, softness and a perhaps more feminine approach to this precious life and planet of ours, becomes a radical act. Moving the focus to cultivating what truly sustains life. Interconnectivity of all things and beings.
 We already have everything we need. And life is already pretty magical the way it is, if only we can start noticing. And showing up for each other.
-
Audio: Miki Agrawal

Follow @elementalnaturejourney for more reflections and inspiration on naturally connected living ✨🌿
#elementallynatural #naturalliving #holistichealth #familydynamics #intentionalliving

Guided a slow, yet powerful, flow & yin yoga session this morning inspired by the element of water and its graceful willingness to adapt & yield, with the least amount of resistance, while holding a tremendous amount of strength within. It left me with a deep sense of gratitude and belonging lingering in every cell.
〰️
What a blessing to be able to flow with the sound of the ocean, warmed by the sun, held by the sandstone cliffs, breathing pure mountain air. To be surrounded by all of these elements I had been longing for, for a really long time.
✨

Every day that goes by, I fall more in love with this beautiful new hometown of ours. And sharing this magical place with some of our close friends over the past few days has been such a gift.
💛

I can’t wait for many more days like this, with all of our loved ones, as we grow our roots deeper by the Mediterranean sea.
🌊

Thank you for letting me host and hold you @swedepina
#yogabythesea #flowstate #water #mediterraneanliving #oceanflow

Our first month in Jávea 🐚

Sun, sea & salty skin.
Time spent outside, in nature and together.
A lot of dips in the pool.

An incredibly welcoming and kind community.
Like-minded souls.

A massive mountain to be reminded of nature’s majesty each day.
The most beautiful sunsets, every evening again.

Our new home.
Filled with love.
💙

What’s the occasion? Creating childhood memories 💛

The most memorable ones are often made on ordinary days, doing ordinary things. Baking the cake, letting them lick the bowl, dancing in the kitchen, singing their favorite songs together.

Why always wait for the special occasion?
We’re on this beautiful journey together - living, breathing and sharing life. Isn’t that incredibly special already? 💫

#parenthood #kitchenmemories #childhoodmemories #yinyang #vegancake #parenting #siblingslove #sisters

As we’re on the cusp of closing one chapter and writing another, I keep coming back to this:
Your one life, in this physical form, with all its ups and downs - is completely yours. It’s meant to be lived through you and felt by you.
•
Home is not a place.
It’s you being true to you.
✨

#beyourself #yourlifeyourstory #daretobeyou #mondaymotivation #letthelightin #homeiswhereyouare #cacticollection #desertvibe #quotesdaily

You want to live in Taiwaaaaan? Nope! 📍Wilmington, maybe? 🤙 That North Carolina accent had us from the start and we’ve had the most amazing trip with the most amazing people! Southern hospitality y’all - it’s something else! 💛 #northcarolina #wilmington #thewhitelotus #parkerposey #pipernoooo #mikewhite #whitelotusseason3 #southernaccent #southernhospitality #carolinabeach #ustravels #travelingfamily #travelwithkids #blueridgemountain @jillvandergrift @etraylove @jennyexploresearth @jasonarnold8

and just like that, she turned 2 ✨ poem by Jessica Urlichs #lumilove #toddlerlife #turningtwo #birthdayseason #travelingfamily #travelwithkids #mybaby #momofgirls #siblingsgoals #sisterskeeper #internationalfamily

Happy holidays! ✨🌿🫶🏽 Whatever it may look like, I hope your days are filled with warmth, love and kindness 💫 Love from our fam from the beautiful Mediterranean coast 💙🌵🌊

The ultimate addition to this season’s hot stews/oven-dishes/one pots: a deep green side with a pop of color and amazing flavor 🌿
-
Black cabbage - Garlic - Chioggia Beets - Orange Vinaigrette - Hemp Seeds
#greendishes #winterrecipes #plantbasedrecipes #sidedishes #saladrecipes #colorfulfoods #kalesalads #chioggiabeets

Making Lion’s Mane Tincture, pt. 2

After 6 weeks of waiting patiently for the alcohol extraction process to be done, it is now time for the second phase of making a Lion’s Mane Tincture, the water extraction. Then it’s time for bottling and finally being able to use it!

The beauty of making your own plant medicine lies in this wonderful anticipation - a practical lesson in slowing down, caring for something you made deeply and being a witness of the benefits that come when things are allowed to unfold in their own time.

Lion’s mane mushrooms are powerful nootropics known for their brain-boosting, memory-enhancing, and nerve-regenerating benefits. They are said to help with focus & mental clarity, strengthen immune system responses and help regulate moods and stress. A peer-reviewed study has shown that Lion’s Mane (Hericium erinaceus, also known as Yamabushitake) significantly increased scores on the cognitive function scale, suggesting it’s effective in improving mild cognitive impairment (Koichiro et al., 2009)

Making your own tincture is a natural and fairly easy way to tap into this beautiful mushroom’s healing properties.

So how do we get here? Here’s a step-by-step guide:

Phase I: Alcohol extraction ⚗️

1. First, I created an alcohol extraction from fresh, dried lion’s mane I got locally from @bygaarddk. To start, simply cut the mushroom in slices and leave it to dry using a dehydrator or on a low heat in the oven for several hours.

2. Then grind the dried mushroom into a powder with a coffee or spice grinder, add to a glass jar and top it off with alcohol until it’s fully submerged, leaving it to extract for about 6 weeks. I used 60gr of lion’s mane powder for 250ml of liquid. I used vodka as a liquid base for the alcohol extraction. Ideally you would want to go for something between 80-100 proof (40-50%), but if you can’t find alcohol that high don’t worry, a minimum of 70 proof will still work. The one I used was 75 proof (37,5%).
-
CONTINUE IN THE COMMENTS

An abundance of cherry tomatoes? Preserve your harvest by making your own homemade, sun-dried tomatoes 🍅 Just cut them in half and lay them to dry in a sunny spot, on a mesh rack lined with parchment paper, with the cut-side up, for about 72 hours. To fasten the process, remove the seeds as the excess moisture slows down the drying process. Once dried, pack them in a container with olive oil, garlic and herbs for an extra burst of flavour 💥 Enjoy them in pasta dishes, on salads or a slice of sourdough bread ✨
#growingfood #preservingfood #sundriedtomatoes #veggiegarden #veggierecipes #urbangardening

Last harvest of the season 🍅 Going in the oven tonight for dinner as an easy & delicious arrabiata dish 🥰🌿
-
#urbangardening #balconygarden #balconytomatoes #easygrowing #growyourownfood #cherrytomatoes #harvestmoon

Chickpea “tuna”, baby! A staple in this household 💚 “What about your protein?”, is probably the one question I’ve heard the most these past 9 years, so let’s talk a bit about protein:
- Plenty of protein comes in a variety of complete plant-based protein sources like beans, lentils, tofu, tempeh, quinoa, chia seeds and hemp seeds. Lentils, for example, have about 18g of protein per cup.
- While it is true that many plant-based foods do not individually contain complete proteins, you can easily obtain these proteins by combining complementary sources. One of the most common ways is by combining grains & legumes. An example of this is rice & beans or lentils & whole grain bread. Think about all of the cultures that have this combo as one of their staple dishes. Dal and naan bread. A rice and tofu curry. Black bean tacos. Falafel, hummus and pita bread. Peanut butter and jelly sandwiches. I was raised on feijoada, which is Brazil’s national dish of black beans & rice.
- You don’t need to combine these foods in the same meal to get complete proteins. As long as you eat a variety of plant-based foods throughout the day, your body will assemble the amino acids it needs to create complete proteins.
- Studies show that most people get more protein than they actually need. There also needs to be a focus on getting enough fiber, vitamins, and minerals, which are found abundantly in whole plant foods 🌿

#plantbasedprotein #highproteinfoods #chickpeatuna #plantbasedrecipe #veganrecipes #chickpeasrecipe

QUICK & HEALTHY FALL BREAKIE • Oats - banana - caramelised fig - hemp seeds - green cardamom - raw honey - sea salt
Yum! 🧡🍂
•
#breakfastbowl #fallrecipes #healthybreakfast #figseason #proteinpacked

HARVEST • As the growing season is coming to an end, we are collecting seeds and evaluating this year’s harvest. Some things worked great, others not so much.

Here’s a little recap of what I found to grow best on our little urban balcony this year:

1. Cherry tomatoes - with an abundance of fruits and so many dishes to be used in, this one is just a must-have for any city gardener 🍅

2. Hissop - this year was the first time we planted these and man, do the bees and butterflies love them! So many creatures have been hanging around our balcony this summer and it’s mostly thanks to these guys. Growing these is a great way to care for our little flying friends in the summer 🐝🦋

3. Swiss chard - similar to cherry tomatoes, these just keep on giving and are so versatile in use. We throw these leafy greens in anything from stir-fries to curries to wraps and salads 🌿

4. Zucchini - despite our plants this year not giving that much fruit, zucchini is one of my favorite vegetables and I’ve also fallen in love with their flowers, which I’ve started incorporating into our meals as a little beautiful add on 🌼

5. Chili - having a husband with an iron stomach when it comes to spicy food, growing these are a non-negotiable. We use them fresh, and preserve them at the end of summer by creating a huge batch of chili sauce to use during the rest of the year with our meals 🌶️

What are your growing favorites? #urbangardening #growingseason #summerseason #harvesttime #plantlove #plantfoods #selfsufficiency

Summing up the summer in food, growth and new explorations in the kitchen 🌿 This season’s keywords for me, in all areas, were creativity, curiosity and self-expression. I love reflecting on the energy that ruled a season and what I wish to enter a new one with. What was your summer vibe? ☀️

A quick, healthy lunch that hits that pizza craving without the greasiness? Try this combo of roasted Greek flatbread, a creamy & garlicky pea mash, some plant-based yogurt dressing, tomato slices & fresh basil. Top it off with some fresh lime, Maldon salt & black pepper. I swear it’ll leave you feeling fulfilled & nourished all the way 🌿🫓🍅🍋‍🟩

#pizzalover #healthyversion #quicklunch #plantbasedrecipes #foodinspo

Mugwort (Artemisia vulgaris) is a perennial herb native to Europe, Asia and North America and is growing abundantly in the wild at the moment in Scandinavia, even in the urban jungle of Copenhagen 🌿 Try to spot the long shrubby herb with small white buds and green/grey leaves. They’re everywhere right now.
•
Foraging is such a fun thing to do, it’s so satisfying to find things that grow abundantly around you and transform them into something you can use in your daily life. It enhances the connection I have to my surroundings and the Earth, that provides and grows everything we need.
•
Mugwort can be made into a beautiful tincture that has a calming effect on the nervous system, promotes sleep and can even enhance lucid dreaming. Taken before bed, it may help with sleep, it can be used to alleviate mild anxiety and stress and can also be used to regulate the menstrual cycle and reduce cramps. Mugwort is generally not recommended during pregnancy due to its potential to stimulate menstruation.
•
Tinctures are more concentrated than teas or capsules, making them a convenient way to reap the benefits of herbs and plants. Just a few drops added to water or tea goes a long way. As with any herb, excessive use may lead to side effects, so start slow and use in moderation and preferably under the guidance of a healthcare provider.
Happy foraging! 💚

Soaking up those last summer rays. This spot is an all-time favorite, Reffen & La Banchina @labanchinacph 🌊💦💙 #lifebythewater #healthyliving #coldplunge

Forget about instant Cup noodles to quickly hit your Asian food craving - Tteokbokki is where it’s at! 🇰🇷Chewy rice cakes in a red, spicy kimchi broth, topped with whatever veg you got in the fridge (I quickly sauteed some oyster mushrooms + leek with soy sauce) and some crunchy nori seaweed for that umami flavor. Seriously delicious!
#asianfoodcravings #tteokbokki #kimchi #koreanfood #comidafacil #comidakoreana

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NEW: "Deep Rest" Class at Studio Luna Mar

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A Holistic Approach Tailored to Your Needs

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Stay Inspired

Elemental Nature Journey

Your Sanctuary
for Elemental Living.