Wednesday ~ Week 1

Oct 10

Just like moons and like suns, With the certainty of tides, Just like hopes springing high, Still I’ll rise."

~ Maya Angelou

Good Morning Sweetheart,

Happy Wednesday/Day Three,

I hope you have already had a moment looking up to the sky, had a kitchen disco, written a few lines in your journal and generally tiptoed sweetly into the morning.

Thank you very much to those who were able to join the Zoom Room yesterday. It's always so lovely to see you. For those of you who were unable to attend, you were much missed ~ hopefully you can join us next week.

During the call, we checked in with our internal weather report which is something I recommend you do regularly to see what your inner ecosystem needs (these needs are ever changing).

In our group the collective weather report was actually quite similar (“windy with a chance of tornado” was one of my favourite descriptions). I am hoping that with more grounding practices we can all be reporting “70 degrees, gentle breezes, blue skies with puffy clouds”.

What emotional weather gear do you need today ~ galoshes, a parasol, an extra layer, or something light and breezy? How’s your mood, your energy level? How did you sleep? Can your emotional needs be easily met? Can you allow yourself to feel the feelings and then let them drift past?

Tiny Tweaks ~

This philosophy is an important pillar of this class, of the work I do as a whole, and personally. Small, consistent adjustments lead to big shifts. It takes patience and trust, but the accumulation of tiny tweaks can create lasting transformation. This is how self-care becomes second nature. This is not about making grand gestures and sweeping change, but about small changes that add up to a more aligned, vibrant life. In this first week especially, I want you to start noticing where tiny tweaks might live ~ in your morning or evening routine (as daily disciplines); how you move; how you eat; how you interact; how you speak to (and about) yourself; and how you show up in your day.

In our group yesterday, some of the tiny tweak intentions mentioned were: replace afternoon coffee with bone broth, drink more water, journal, get into bed earlier, less time on social media, keep the phone out of the bedroom, no/less screens and TV in the evening, more movement “snacks”, and more conscious breathing.

I recommend that everyone moves their phone out of the bedroom, for at least these next three weeks. Turn the volume up high on your alarm and charge that thing in another place (at the very least keep it far from arms reach). We don’t need to see the time in the night, and you will hear the alarm from further away. This is something I always get a lot of push back about but I make this tough love suggestion because it’s truly a game changer. If your phone is within reach, you will check it last thing, and first thing (and maybe if you wake in the night)... let’s shake that habit now.

I also mentioned setting time limits on addictive apps like instagram. On an iphone you go to:
Settings > Screen Time > App Limits > (choose app/set time limit). This has been so helpful for me. I set my instagram allowance for 20 minutes a day. When I hit that time I will get an alert, I can choose to ignore the time limit, or just hit OK. If I ignore it, it’s a little bit like saying “no, this isn’t a nourishing choice, but I am doing it anyway”, but the awareness piece is there. This has saved me so much time and I highly recommend it.

Food & Hydration ~

This week we are focusing on plant-based diversity, leaving a full 12-hour between last bite and first the next day, breaking fast with protein, and using the crowding out method to help make the most nourishing choices. We are also trying to be more mindful around meal times (eating without phones/news/TV, chewing a little more, noticing the nuances on the plate).

I recommend this short video to inspire you for protein breakfasts:

https://www.youtube.com/watch?v=k1WyIcsM42c

And this one about one-pot protein-rich meals:

https://www.youtube.com/watch?v=aXrfzqjv1E0

I recommend this one about how easy it is to over-consume sugar:

https://www.youtube.com/watch?v=HZmJLcYkS-8

With all of that extra fiber and protein, it is super important that we stay well hydrated. Until now I have just said “drink a little more water than usual” ~ going forward, I recommend you try to drink about 2+ liters of room-temp or warm water and unsweetened herbal tea. Start sipping as soon as you wake up, then sip between meals (rather than during) to support better digestion, and try to drink most of your fluids in the first 10 hours of your day, easing off as evening approaches.

And on the topic of coffee… Is it good for us? Is it bad for us? The answer is yes, or, rather, it depends. Enjoy this 16 min podcast and assess for yourself.

Whether you decide coffee is for you or not ~ I definitely think it’s best to cap it at one cup per day, always drink organic coffee, don’t drink it on an empty stomach, enjoy it mindfully; don’t drink it in the afternoon; be aware if you are using it to function (when you really need more sleep); and consider boosting it with mushroom, cacao, ginger, cinnamon, and other medicinal powders.

That’s it for today, darlings.

Go outside in search of beauty and glimmers and lovely greenery and blossoms to delight your eyes, look at the sky, do some wiggles, embrace the loveliness of this delicious season.

With so much love love and love,

Sacha xxxx

some things to look more into:

really good seed-bread recipe

pseudo grains

pure buckwheat galettes (recipe)

healthy plant-based fiber

nutritional yeast

Week One/Videos & Articles

Some lovely short meditations

Info on some controversial foods

the importance of moving/walking after a meal

Website Info (just for us):

Head to our members-only website

Password: 26springfling26 (all lowercase, no spaces)

The podcasts are only available on the website

All content contained within Sacha Jones Holistic Living Cleanse & Nourish is copyrighted and is the sole property of Sacha Jones and Sacha Jones Holistic Living and may not be copied or borrowed without consent of the owner.

Sacha Jones, she/her

+ Holistic Integrative Nutrition Wellness Coach

+ Lifecycle Celebrant & Wedding Officiant

~ Reiki I and II

~Universal Brotherhood Minister Director

* * * * * * * * *

+ potter, gardener, yogi, knitter, reader, letter-writer, maker

+ dancer, wanderer, day-dreamer, star-gazer, rainbow chaser, cold plunger!
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+ multipotentialite. polymath, multipassionate, neuro-diverse

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