It made me think about connection and the role it plays in how we feel. We talk so much about movement, nutrition and sleep when it comes to our health, but perhaps we don’t talk enough about the people around us.

And yet, connection may be much more important to our health than we realise.

Connection is part of our health

I read The Good Life by Robert Waldinger and Marc Schulz some time ago, and this weekend made me think about it again.

The book draws on the Harvard Study of Adult Development, one of the longest-running studies of adult life. The study began in 1938, initially following 724 men from very different backgrounds. Over the decades, it expanded to include their partners and more than 1,300 descendants, allowing researchers to look at health, relationships and wellbeing across generations.

One of the study’s most important findings is remarkably simple: the quality of our relationships matters.

When researchers looked at the participants in midlife and tried to understand who would go on to be healthier and happier later in life, satisfaction with their relationships turned out to be a particularly important indicator.

Waldinger and Schulz also introduce the idea of “social fitness.”

Much like physical fitness, our relationships need regular attention. Friendships can fade simply because life gets busy and we stop making time for them. Social fitness is about actively maintaining the relationships that matter — reaching out, making plans, staying in touch and showing up for each other.

It also raises an interesting question: how do we actually feel after spending time with certain people?

Some relationships leave us feeling energised, supported and simply better. Others can leave us feeling drained.

Paying attention to that might be part of taking care of our health too.

Movement. Attention. Connection.

Interestingly, I heard Jay Shetty talking about something very similar this week.

In a recent podcast, he distilled years of conversations with health and science experts into three simple habits:

Move your body.
Protect your attention.
Invest in your relationships.

I liked that.

Because connection suddenly sits exactly where I think it belongs: next to the other things we already consider part of taking care of ourselves.

And you see versions of this idea elsewhere too.

When researchers and writers look at communities known for longevity – including places such as Okinawa, strong social ties and a sense of belonging repeatedly appear alongside things like natural movement and simple food.

In Okinawa, there is even a tradition called moai: small groups of people who form long-term social networks and support one another throughout life.

Different culture, different way of living, but a lovely reminder that perhaps we were never meant to do everything alone.

Who makes you feel good?

Connection isn’t about having a huge circle of friends. It is about the quality of the relationships we have.

The people we can call when something isn’t right. The ones we can talk to when our heart feels heavy. But equally, the people we want to celebrate with when life is good.

Maybe it is worth occasionally taking a little inventory of our own social fitness.

Who do you leave feeling better after spending time with them?

Who makes you laugh? Who can you really talk to? Who gives you energy? And who haven’t you seen for far too long?

So maybe that happy feeling on my way home wasn’t just the afterglow of a great evening.

It was connection.

And perhaps that’s something worth making a little more room for in our lives.

Until next time,
Stef

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A simple little habit I am bringing into my mornings 🙂 Homemade ginger, lemon and apple cubes.

I make a batch in advance, keep the cubes in the freezer and add one to a glass of warm water whenever I feel like a fresh and warming start to the day.

I added the apples intuitively for the taste, but they have a practical purpose too: their natural sweetness softens the sharpness of the ginger and the acidity of the lemon. The juicy apple pieces also help the fibrous ginger move more easily through the slow juicer.

Ingredients

• 200 g fresh ginger
• 1 lemon
• 2 apples

Method

Wash the ginger and apples and cut everything into pieces that fit your juicer. Remove the apple cores and peel the lemon.

Juice the ingredients in a slow juicer. I use my Hurom Slow Juicer and alternate the ginger with pieces of apple, which helps everything move through the juicer more easily.

Stir the juice well, pour it into an ice cube tray and freeze overnight. Once frozen, you can transfer the cubes to a sealed container and keep them in the freezer.

How I Use Them

Place one cube in a glass and add around 250 ml of warm, not boiling, water. Allow it to melt, stir and taste.

As my version contains quite a lot of ginger, I simply add a little more water when I want it milder.

A Little Health Note

Ginger contains natural bioactive compounds, including gingerols, known for their antioxidant and anti-inflammatory properties. Combined with the vitamin C from the lemon, these little cubes are a fresh and simple addition to a balanced diet that supports normal immune function, especially during the colder months.

Until next time,
Stef 🌿

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Cooking has always been a big part of our family life, and I love seeing my children now prepare meals for themselves and for all of us. This colourful quinoa salad is one of Lola’s staples and something we all love.

It is fresh, simple and full of different flavours and textures: creamy avocado and feta, crisp cucumber, sweet pomegranate seeds and plenty of fresh coriander.

Ingredients

• 250 g quinoa
• 1 avocado
• ½ cucumber
• 300 g pomegranate seeds
• 150 g feta cheese
• 1 generous handful of fresh coriander
• Olive oil
• Salt and pepper

Method

Rinse the quinoa thoroughly under cold water, then cook it according to the packet instructions. Set it aside and allow it to cool completely.

Cut the avocado and cucumber into small pieces, crumble the feta and roughly chop the coriander.

Place the cooled quinoa in a large bowl and add the cucumber, pomegranate seeds, feta and coriander. Drizzle generously with olive oil, season with salt and pepper and gently mix everything together.

Add the avocado last and fold it in carefully so that the pieces keep their shape.

You can add a small splash of vinegar if you like, but the pomegranate seeds already bring so much freshness and flavour that we usually find it does not need any.

A Little Health Note

Alongside all that flavour, quinoa and feta provide protein, while the quinoa, avocado and pomegranate add fibre. Quinoa also provides valuable minerals, including iron and magnesium.

Until next time,
Stef 🌿

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The calendar is filling up, mornings are getting busier and everyday life has definitely started again. But that doesn’t necessarily mean that all the routines that make us feel good have returned with it.

For me, one of those things is cooking. After a summer of eating out a lot and spending very little time in my own kitchen, I actually find myself looking forward to cooking and baking again.

Maybe that’s exactly what a reset can be.

Not a dramatic fresh start. Not a new diet, a perfect morning routine or a long list of things to change.

Just a moment to check in.

What feels a little off?

For me, a reset often starts with noticing the small things.

Am I sleeping enough?
Am I moving regularly?
Am I cooking and eating the way I normally like to?
Am I spending too much time on my phone?
Do I have enough moments in my day when I’m not rushing?

Usually, I already know the answers.

And more importantly, I usually know what makes me feel better.

Start small

We tend to think that change needs a big plan.

But when it comes to building habits, repetition and consistency matter. The things we do regularly, in a familiar rhythm, are often the ones that become easier to maintain.

So instead of changing everything, I like the idea of choosing one or two things.

Go for the morning walk again.
Get back to cooking during the week.
Put the phone away earlier.
Return to yoga.
Go to bed half an hour earlier.

Nothing revolutionary.

Just something that makes you feel a little more like yourself again.

Back to what works

Maybe that is the real power of a reset.

It doesn’t have to be about becoming a better version of yourself.

Sometimes it is simply about returning to the things you already know are good for you.

No perfection.
No complete overhaul.
No pressure to do everything at once.

Just a few small choices that bring you back into balance.

Worth a read

If you want to dive a little deeper into the idea of small changes, James Clear’s Atomic Habits is probably one of the best-known books on the subject by now, but definitely still worth a read.

What I like about it is the simplicity of the idea: meaningful change doesn’t have to start with big goals. It can start with small actions that are realistic enough to become part of everyday life.

And that, for me, is what a simple reset is all about.

Until next time,
Stef 🍃

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Same old, same old – it’s pumpkin season, and here we go.

Every year when the first pumpkins appear, this soup finds its way back into my kitchen. The recipe comes from my friend Nina, and it has become one of those recipes I make again and again.

It’s simple, warming and made with just a handful of ingredients. Exactly the kind of food I love.

Ingredients

• 1 Hokkaido pumpkin
• 6 middle size potatoes
• 2 onions
• 1 walnut-sized piece of fresh ginger — or a little more
• fresh vegetable stock
• flat-leaf parsley
• olive oil
• salt and pepper, if needed

I like using fresh vegetable stock from the farmers’ market or an organic supermarket. Depending on the stock, you may not need much additional seasoning.

Method

Add a little olive oil to a large pot and gently cook the onions for 3–4 minutes.

Add the ginger, sliced pumpkin and potatoes and give everything a good stir.

Dissolve about 2 tablespoons of vegetable stock in boiling water and add it to the pot. You want enough liquid to cook the vegetables without completely drowning them.

Let everything simmer for around 20 minutes, or until the pumpkin and potatoes are soft.

Blend until smooth. Add a little more boiled water until you reach the consistency you like.

Taste and add salt and pepper if needed.

Finish with some fresh flat-leaf parsley.

That’s it. Simple, seasonal and very good.

Until next time,
Stef 🍃

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Stress is a natural response of the body to pressure, challenge, or perceived threat. It’s part of our built-in survival system, designed to help us react, focus, and mobilise energy when we need it. Our heart rate may increase, our attention becomes sharper, and hormones such as adrenaline and cortisol are released. In short bursts, this response can actually be useful. It can help us perform, react quickly, or rise to a challenge. The problem isn’t stress itself.

The problem begins when we don’t get enough opportunity to recover.

When stress doesn’t switch off

Our bodies are designed to move between activation and recovery. A demanding conversation. A deadline. A difficult day. Even an exciting new challenge can activate our stress response. Ideally, once the moment has passed, our system begins to settle again.
But modern life doesn’t always work that way. Work, constant availability, worries, lack of sleep, endless information and everyday responsibilities can keep us in a state of low-level stress for much longer than we realise. Over time, chronic stress can affect our sleep, mood, concentration, energy and overall wellbeing. That’s why managing stress isn’t about creating a perfectly stress-free life.

It’s about learning how to come back down.

Find what works for you

Here’s the thing: there isn’t one perfect way to reduce stress. A long run might completely reset one person and exhaust another. Meditation can be wonderful for some and frustrating for others. Maybe your reset is walking outside. Cooking. Movement. Music. Being alone. Calling someone you love. Working in the garden. Or simply putting your phone away for a while.

What works for someone else doesn’t necessarily have to work for you.

Finding your own way back to calm takes a little curiosity and sometimes a little trial and error.
Listen to yourself. Notice what actually makes you feel different afterwards, not what you think should make you feel better.

A MALOCLO thought

Health isn’t about eliminating stress. Stress is part of being alive. It’s about creating enough moments of recovery between the things that demand something from us. And those moments don’t always have to be big.

A small practice

At the end of today, ask yourself two simple questions:
Where did I experience stress today? And where did I experience recovery?

Maybe it was ten minutes outside, a good conversation, movement, cooking dinner, or simply doing nothing for a moment.
Start noticing your own patterns. Your way back to calm may already be there.

If you’d like to explore further

For an accessible and practical perspective on stress and everyday health, I recommend The Stress Solution by Dr. Rangan Chatterjee.

Until next time.

Stef 🌿

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Mindset is the collection of beliefs and attitudes that shapes how we think, learn, respond to challenges, and make sense of the world around us. It’s not simply what we think. It’s the lens through which we see ourselves, our experiences, and what’s possible.

Why does mindset matter?

The way we think influences far more than we often realise. Research suggests that our mindset affects how we approach challenges, respond to setbacks, stay motivated, and navigate stress. Over time, it quietly shapes our decisions, our behaviours, and ultimately the direction of our lives.

Two ways of seeing the world

Fixed mindset

People with a fixed mindset tend to believe that abilities, intelligence, and talent are largely set. Challenges can feel threatening. Mistakes often feel like proof that we’re not good enough.

Growth mindset

A growth mindset is built on the belief that our abilities can develop through practice, learning, and experience. Challenges become opportunities to grow. Mistakes become valuable feedback rather than failure. This concept, introduced by psychologist Dr. Carol Dweck, has become one of the most influential ideas in modern psychology and education.

What research tells us

People with a growth-oriented mindset are generally more likely to:

• embrace challenges
• stay persistent when things become difficult
• learn from feedback instead of avoiding it
• continue growing throughout life

Perhaps the most important insight is this.
Mindset isn’t a personality trait.
It’s a way of thinking. And ways of thinking can change.

A MALOCLO thought

A healthy mindset isn’t about staying positive all the time. It’s about staying flexible.
It’s the ability to face reality without giving up and to meet yourself with curiosity instead of criticism.

A small practice

Take two quiet minutes and ask yourself:

• What story am I telling myself right now?
• Is it a fact or simply my interpretation?
• What would a more open perspective look like?

Sometimes the smallest shift in perspective changes everything.
Because when we create space in our thinking, we create space for new possibilities.

If you’d like to explore further

A great place to start is Mindset by Dr. Carol Dweck, a pioneering book on how our beliefs shape learning, resilience, and growth. For a holistic perspective on the connection between mind and body, I also highly recommend the books by Dr. Rangan Chatterjee.

Until next time.

Stef 🌿

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