October 13, 2024
Welcome to A Lovenote.
A weekly digest where I say hello and share. You’ll find things you can cook this week + some things you didn’t ask for but might enjoy. I’m so glad you are here!
A rare family photo last Thanksgiving Weekend!
Hi everyone!! I hope you had a stellar week!
Mine was a short one following the Thanksgiving weekend, which means I squished everything into 4 short days. But I was able to squeeze in a friend’s book launch, a movie night with Tiggy & Sully and a trip to Muskoka to close out the cottage for the season. Closing the cottage is always bitter-sweet. Summer is my favourite but I do love the seasons and try to embrace all that they offer.
Guess what!? Tomorrow is my birthday! 47! I’m really not one who makes a big deal about her birthday but I’ve got a lovely day planned… I’ll be sneaking out early for a SAOR class at 6AM with my sisters and my bestie, Lindsay. I have to take Lady into the vet then Fraser and I will do lunch. He just sent me this reel last night, and I feel so beyond lucky that we found each other. He makes life easier on so many levels.
And let’s chat sleep, shall we? So many of the comments on this reel mentioned sleep complaints. When we aren’t sleeping, we are no good to anyone. I have a 4 part framework in my Meals for Menopause Guide that outlines the things that are crucial for balance and well being. Sleep being one of them.
Here are my non-negotiable when it comes to getting a good night’s rest:
I try very hard not to eat after 7pm. This allows my digestive system to be at rest when my head finally hits the pillow.
I take a walk after dinner. This also helps with digestion and lowers blood sugar spikes.
1 tsp Magnesium Carbonate in 1/2 cup of water. I use this one. Take this at least 1 hour before bed. Magnesium is a natural muscle relaxer.
Turn down the overhead lights so that lighting is very low.. This sends a message to my brain that it’s time to start to make melatonin.
Minimize screen time (I am not perfect at this, but am working on it)
Read a book or e-reader with low light.
Keep the room cool but the bed cozy. This helps if I get hot in the night.
Keep AirPods or headphones bedside to play Yoga Nidra in the night when I wake (usually between 3-4am).
What is your routine for bed? Would you add any of these to your nighttime routine?
Next weekend is The ‘Pause Effect Weekend Retreat! We have such an amazing group of women coming to learn, and connect through delicious food, nature, movement and intention. If you are still curious, reach out via reply to this email and we can chat!
Let’s dive into today’s newsletter, shall we?
What caught my eye this week
READING Building a Story Brand, by Donald Miller. I love the psychology around why we buy and what makes us feel connected to a brand.
SHOPPING This is the kind of sweater that I would wear for months.
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SCROLLING A case for shopping at Land’s End. I recently bought these sheet and I can confirm that they are amazing. I cannot stress how much I love them.
And so many of you were asking about my sunglasses in this reel. They are CHIMI. Here is the link.
SWOONING this house is making me very excited for the holiday season. Halloween is around the corner and I dread it. I’d like to just bypass to Christmas, please and thank you.
COOKING This Caesar salad looks to DIE for! Can we just eat this forever and share some fries?
DECORATING I’m trying to rev myself up to decorate for Halloween - it’s my least favourite holiday and feels like a chore. But I’m keeping it simple with our giant Skelton from Amazon, this spider web that we string from the tree in our yard, and then a bunch of these large spiders that we put all over the front of our house. Simple enough! Do you enjoy Halloween? I’d love to see how you decorate!
The ‘Pause Effect Weekend
The ‘Pause Effect weekend retreat is coming up and we want you with us! Give yourself 48 hours to change the course of this season in your life. We come together, we learn from the collective, and we remember that we are not alone. You can think of all the reasons not to….and one major reason to:
YOU. For YOU, and for them.
Meals for Menopause
Meals for Menopause
If you are struggling with your peri/menopause symptoms and want to get your vitality back, download the 7-Day Meals for Menopause guide that will walk you through the 4 simple tweaks you need to make in your diet and lifestyle to finally feel like yourself again.
From the blog this week…..
This week’s meal plan
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These easy protein peanut butter and jam cups are the perfect midday treat. Rich and creamy peanut butter center, with a dollop of sweet jam hidden inside, they taste so good you won't even be able to tell these are packed with protein!