Raphael Stevens

My friends have always joked that they wouldn’t recognize me without a warm beverage in hand. Yes, I was that girl in the mid-2010s, perpetuating the “I studied abroad” cliché of taking pics in any and all Parisian cafés. However, I’ve never considered myself a coffee addict. I enjoy a warm drink in the morning, but don’t need the caffeine to stay awake. So while my life is punctuated by these coffee-adjacent rituals and routines and I enjoy the habits I’ve associated with it, I’m all for shaking things up. I’m on the hunt for a caffeine-free alternative that adds health benefits in addition to the coziness and warmth of my morning coffee. Especially as we near the coldest time of year, I’m in need of a few more bevvie options to stay cozy during the Chicago winter. Enter: MUD WTR.

What is MUD/WTR?
What’s in a name? Sure, MUD/WTR might check the on-trend boxes of including a backslash and dropping most of the vowels, but… mud? Turns out, there’s intention behind the moniker. A video posted on the brand’s YouTube channel shares some insights. In a post-Mad Men world, it’s clear that much of what we buy is influenced by a brand’s or product’s image. “Instead of playing the cute-name game, we decided it’s what’s on the inside that counts,” said MUD/WTR founder and CEO Shane Heath.
As for what’s inside, every scoop of MUD/WTR contains a long list of superfoods. Cacao, masala chai, turmeric, cinnamon, and four types of mushrooms: chaga, cordyceps, reishi, and lion’s mane. With this buzzy blend of wellness-oriented ingredients, MUD/WTR claims to boost focus and energy during the day while ensuring sound sleep at night.
As with most wellness products, there’s a financial barrier to entry. The Morning Ritual Starter Kit—which includes a 30-serving tin of mud, a frother, samples of the brand’s creamer, sweetener, and :rest (MUD/WTR’s evening elixir)—sets you back $40 a month. But if you compare one serving of MUD/WTR per day to a cup of coffee purchased outside of your home, there’s no comparison. We’re talking about $1.33 per cup of MUD/WTR versus whatever you pay at your local coffee shop. Before even thinking about replacing my beloved coffee, I needed to try it out. Read on for my ritual, whether or not I actually felt health benefits, and if it’s worth the hype. 

My MUD/WTR ritual
With new brands popping up on our social feeds every day, there are countless options for buzzy coffee alternatives. And I won’t lie—I’m mostly suspicious of any ad sent my way. But to prove the power of word of mouth, my sister had recently shared that she’d tried MUD/WTR and was obsessed. This is coming from a girl who’s an avid hiker, cross-country skier, half-marathon champ, and a hockey player. If there’s anyone whose wellness recommendations I’ll trust, it’s hers.
As I said, she was obsessed—not only with how good she felt (she wakes up at 5 a.m. for morning runs with enviable energy), but how much she liked the taste. While she admitted that it tasted nothing like coffee, she did love the drink’s spicy-sweet flavor. Unlike me, my sister consumes coffee in abundance, drinking sometimes four cups a day. But in a matter of weeks, she’d completely kicked the habit and was all in on MUD/WTR.
So when I had the opportunity to try MUD/WTR for myself, it was a hard yes. I maintained my reservations: Would it be worth the price? Would I feel focused and alert? Most importantly, would I like how it tastes? I gave my darling beans a temporary goodbye and dove in. This is how my week on MUD/WTR went.

Day 1
Wanting an easy transition into my experiment, I started my MUD/WTR ritual on a Saturday. I had low-key plans for the day: clean up around the house, grocery shop with my partner, catch up on my reading, and go for a long walk in the afternoon. So if I did end up missing the caffeine boost, no part of my day would suffer. I like to drink my coffee before breakfast, so I headed into the kitchen to make my MUD/WTR first thing. I dove into the kit’s guidebook for inspiration, following the recipe for a Mud Latte 2.0. A tablespoon of MUD/WTR, a tablespoon of the creamer sample (coconut milk and MCT oil), and a little steamed almond milk. Here’s how it’s done:

Add 1 tbsp of mud to a mug
Add 1 tbsp of creamer
Add hot water and mix with the frother
Top with steamed milk

My initial thoughts: It sure looked like a latte, with a fluffy, frothy texture, and a few bubbles for good measure. While I knew it wouldn’t taste anything like my morning coffee, I was surprised to discover that the flavor was earthier than I anticipated. The website’s copy tells you to expect a flavor “like masala chai and hot coco had a baby. A really healthy baby.” I won’t lie—the “healthy” part came across the strongest. But as someone who’s come to enjoy a cup of of slightly sweetened cacao, I trusted this was something I could get used to.

Day 2
I had an epiphany: maybe my single cup of coffee is taking a toll on my sleep. Because readers, the previous night’s sleep was heavenly. I never have a hard time falling asleep and I tend to get a solid, uninterrupted snooze. But I woke up this morning feeling completely refreshed and restored. And as someone who can’t sleep in past 7 a.m., to get a solid nine hours and open my eyes at 8 a.m. was a dream come true.
The guidebook contains six recipes, so this morning I opted for the Slightly Sweet Mud Latte. It was essentially what I had made the day prior, but I omitted the steamed milk and added a tablespoon of the brand’s sweetener to the mix. This was definitely better than yesterday’s drink because the sweetener-creamer combo masked the earthy flavor.

Day 3
I started the day with a 6 a.m. barre class, and afterward, I noticed my body felt strong while my entire being felt calm. Not tired, just calm. Sometimes after I work out (especially in the early morning), I feel a frantic kind of buzz move through my body, and the feeling can get exacerbated when combined with start-of-the-week work anxiety. But I got home feeling focused and clear-headed, ready to take on my work day.
I got caught up with a few work tasks and didn’t make my mud until later in the morning. Relying on the trusty guidebook, I decided to make the Mud Shake—essentially a mud-infused almond butter banana shake. Spoiler: It was way more delicious than that description makes it sound. In a blender, mix together a tablespoon of mud, almond butter, a banana, and ice. The result is a smooth, slightly frothy, thick smoothie that I could definitely drink every morning.

Day 4
Similar to my experiment with Athletic Greens, it took a few days before I hit my stride. While I never have a hard time getting out of bed in the morning, today I shot up not only feeling energized, but also motivated to make my way through my to-do list. By this point, I was feeling committed to my Mud Shake and blended up another. To round out my breakfast, I had a protein bar and a bowl of fruit. 
My high-vibin’ energy continued all throughout the day. I typically experience a mid-afternoon slump and either grab something sugary or take a 10-minute walk. Today, I opted for the latter and didn’t crave my usual sweet snack (though I did make this pumpkin bread over the weekend and opted for a slice after dinner #balance).

Day 5
Another day, another early morning workout (my motivation and energy is at its peak!). This morning, I felt both grounded and energized as soon as I opened my eyes. Bonus: This was one of the best workouts of my life. I was able to bring intention to every movement and posture, connecting to my body in a way I hadn’t before.
I mixed up my Mud Shake again in the morning, and in the evening post-dinner, I brewed a cup of the MUD/WTR Rest—the brand’s calm-inducing, caffeine-free blend. I added a little honey to sweeten it and was surprised to find that I liked the flavor a lot more than my plain morning mud. The rooibos gave a slightly caramel flavor, and though I’ve never enjoyed the taste of ashwagandha in the past, it was mostly covered up by the spicy cinnamon and turmeric blend. I didn’t even make it through two pages of my book before falling asleep at 9:30. 

Day 6
Curious to hear what my partner thought of the flavor, I blended a smoothie for him as well. Reporting back via text from his morning commute, he said that while he definitely wouldn’t be skipping his morning coffee again, he could see having this in the morning alongside it. 

Day 7
Throughout the week, I noticed that I woke up with more energy, and it stayed consistent throughout the day. Deciding to switch things up, I opted for an afternoon workout as opposed to my regular early morning class. Mud Shake, work, lunch, barre. I’ll admit, intentionally pulling myself out of my routine did trip me up a bit, and I left the studio feeling more depleted than usual (apparently there’s only so much experimenting you can do in a week). I’ll attribute feeling less than great to a change in routine, because I got back home and was able to wrap up my work tasks with ease. Helloooo, weekend!

The takeaway
Despite sleeping better and having clearer energy, this isn’t a routine that feels sustainable for me in the long run. While some reviews on the website say that they like the taste, I wouldn’t be able to consistently drink mud—and thus reap its health benefits—every day unless I made the Mud Shake. And as someone who thrives on routine but needs variety throughout her week, this just isn’t feasible. If you’re looking for a way to replace your daily coffee, MUD/WTR could be a good option. Just don’t expect it to taste like your morning cup of joe—it definitely doesn’t. But if you’re someone who enjoys an earthy, slightly bitter beverage, MUD/WTR just might work. 

Here’s What I Learned From a Week on Athletic Greens More

It’s day one of your period and–like clockwork–the bloating, cramps, and mood swings kick in. But gone are the days you’d suffer through said symptoms, just willing them to give you a break. We’re no longer accepting the narrative that we have to suffer, or that periods are inherently bad; instead, we know we can make dietary and lifestyle changes to balance your hormones, support your body’s natural cycles, and feel your best. So when cramps come on, you can sync to your cycle by loading up on protein and healthy fats and focusing on restorative, gentle movements throughout the day.
But can we be doing more to support the body during our period, and help ease the pain and annoyances caused by it? Enter: mindfulness. We tap into the practice to help get us through the day-to-day, and it should be no different with our periods. To get the full picture, I looked to Tanya Ambrose and Emily Brown, experts for holistic period care line, rhythm. Read on for their tips on how to use mindfulness in each phase of your menstrual cycle to boost your ability to go with the flow (literally).

Meet the expert
Tanya Ambrose
Public Health Expert and Doula
Tanya Ambrose is a reproductive health specialist. She is also the founder and CEO of Scrub Life Cares, a nonprofit organization dedicated to promoting menstrual and reproductive health for women in underserved communities.

Meet the expert
Emily Brown
Hormone Expert and Functional Nutritionist
Emily Brown is an integrative and functional nutrition practitioner and epigenetic expert. She is also the founder of Genetic Garden.

What does mindfulness have to do with your period?
So you’re eating and working out according to each stage of your period, or maybe you’ve switched to cute period panties or given seed cycling a go. So why add another element to your monthly cycle? “Being more mindful of your menstruation is vital because your hormone levels change throughout your cycle,” Ambrose recommended. “Mindfulness is a way to honor your body’s needs during the different phases. Mindfulness practices such as meditation and breathing exercises help restore balance to your body, which will help alleviate pain and your mental attitude.” In other words, being aware of your body and everything you experience—the good, the bad, and the ugly—throughout your cycle gives you more agency over it.
On the flip side, not being conscious of your body’s ever-changing needs (which can also change hourly, daily, yearly, BTW) can wreak havoc on your body: “When we are out of sync with our bodies, we might push it too hard physically, emotionally, and mentally, resulting in hormonal and biochemistry imbalances (hello, insomnia, constant irritability, and adrenal fatigue),” Brown explained. 
 

How to incorporate mindfulness for each phase of the cycle:

Menstrual phase
Your hormones are at their lowest, which means your energy levels leave much to be desired and your bed never looked more enticing. Allow your brain to rest and reflect. However, you may notice communication between your feelings side and analytical side is at an all-time high. So listen and honor your intuition, go inward, and chill the F out. Practice meditation, nurture yourself, and pile on the self-care. 
During this phase, work towards creating a journaling habit. Try jotting down something significant that has occurred in your life or documenting how you feel about specific areas in your life (think: relationships, career, mental health) and what you can do to improve them. Finally, list out and reflect on 3-5 things you’re grateful for. 

Follicular phase
You probably feel like a whole new person as your period ends and you start to get your energy back. Although progesterone and testosterone levels are very low, your hormones are signaling to your brain to provide an open door for new things, beginnings, and creativity. Ask yourself what you want out of life and get creative when setting your intentions. If you’ve been itching to try out a different workout or check out the hip, new restaurant that just opened up nearby, you couldn’t ask for a better time! Lose yourself in a book or pop in your AirPods to tune into an inspiring and motivating podcast.

Ovulation phase
Your brain’s verbal and social centers are highly stimulated. Translation: Explore your communication abilities (be open and honest), work on relationships with others, and ask yourself who you can reach out to that would benefit from a deeper connection, whether they’re part of your work or inner circle. Go out and socialize, but keep in mind that it’s important to be intentional about who you connect with during this phase. Consider spending time with those closest to you who bring out the best in you. And when you do link up with others, live in the moment.

Luteal phase
Welcome to the [insert your name] show. That’s right—this phase is all about you. Take care of yourself and do more of what feels right for you. Go ahead and binge-watch your favorite guilty pleasure show (Selling Sunset, anyone?), run a warm bath, read a book, or have a glass of wine, if that’s what speaks to you. Better yet, do them all! The key is to be consistent with loving yourself.
Your brain is at its peak when it comes to handling tasks and being detail-oriented. Take advantage of this stage by completing tasks and other projects you’ve been working on. Be prepared to set firm boundaries and learn to say “no,” speak up more, and pour into yourself. And just as the uterus sheds its lining during the week of your period, it’s time to release anything that’s no longer serving you, whether it be a job, people, habits, or beliefs.

What This Viral Hormone Expert Eats in a Day to Balance Hormones More

I’m happy to report that I am just now finding my way out of a weeks-long wellness rut. Following a cold, a root canal, and too much travel, I was feeling out-of-whack—and my mind and body were taking the brunt of it. Of course, our routines need a little shaking up every once in a while–when you start going through your rituals and routines mindlessly, you’re losing the most important part of any wellness practice: paying attention to your body. For some, that might look like finding a new fitness routine to keep your work stress at bay. For others, it might mean a non-negotiable daily date with your Headspace app to give your mind a little peace.
The truth is we all need different rituals to help us stay well throughout all the many seasons of our lives. What works for one person might not work for you. And that’s OK—listening to and embracing your unique needs is the key to living in alignment and showing up each day as your highest self. So with that, check out these 50 rituals to start weaving into your routines today. Set reminders in your calendar or add them to your planner, and make a commitment to help yourself feel energized, inspired, and good.

For feel-good fitness:
1. Start your day with a 10-minute walk. Pop in a podcast or enjoy the morning quiet all to yourself.
2. Build an intuitive stretching practice. Roll out your yoga mat, stretch, and shake out whatever parts of your body need a little love.
3. Try swimming! It’s a great low-impact, aerobic exercise. And have I mentioned it’s fun?
4. Join a tennis league. Continue the habit you started building in the summer. Most indoor tennis facilities offer weekly doubles leagues. Suit up and sign up!
5. Book your workout classes at the beginning of the week and note them in your calendar.
6. Practice a morning yoga flow. Pick postures from this list to support digestion or this one to reduce anxiety.
7. Reflect on how you feel before and after you exercise. This can be written down in your journal, on your Notes app, or even just a mental inventory. Do you feel less stressed? More energized? Happier? Noting the changes in your state of being can help reaffirm the positive benefits of movement.

For keeping a fresh perspective:
8. Make your bed. You might roll your eyes, but there’s something to be said for the simple act of pulling your sheets back and fluffing up your pillows. It’s a small, simple accomplishment that sets a positive tone for the rest of your day.
9. Write your morning pages. Popularized by The Artist’s Way, this exercise requires writing three pages of stream of consciousness writing first thing in the morning. It’s a great way to clear your mind of any anxieties and identify any potential stressors before you start your day.
10. Exchange a list of gratitudes with a friend. At the beginning or end of each day, text a list of three things you’re grateful for.
11. Read for 30 minutes at the end of your work day. Do you fall asleep when you read before bed? Don’t have enough time in the morning? This is the perfect sweet spot when you can be sure to take a break.
12. Buy yourself flowers. Visit a farmer’s market or your local florist and pick up a bouquet to brighten your week.
13. Fill a mason jar with your favorite quotes. Pull from it each morning and keep your quote nearby for inspiration.
14. Prioritize focus work in the morning. Even if you’re not a morning person, you’ll be able to approach your projects feeling mentally fresh.
15. Make a joy-boosting playlist. Embrace the high-vibe feeling when your favorite song comes on.
16. Create a morning to-read list. Brainstorm a list of your favorite blogs and scroll through while sipping that first cup of coffee.
17. Make busy work more inspiring! Cue up a few go-to podcasts to have at the ready.
18. As the final part of your work day, write your to-do list for the next day. This will help you start your morning fresh and with a clear idea of what you need to accomplish.

For decreasing stress levels:
19. Download a meditation app and book a 5-10 minute slot in your calendar when you’re committed to only that.
20. Take a few mindful breaths. While this is a wonderful way to start your morning, this ritual is accessible at any time of day. Download an app like Breathwrk where you can follow along with guided, science-backed exercises.
21. Experience nature. However you most enjoy experiencing the outdoors—whether that’s a hike or simply sitting on a park bench—be sure you’re getting some quality time outside.
22. Connect with your community. Make time to see or talk to your people regularly throughout the week.
23. Set aside intentional no-screen time every day. Designate at least 30 minutes without any screens in sight.
24. Love on your pet! You do this all the time, so why not set aside specific time to snuggle your favorite fur pal?
25. Light a candle while tackling your inbox first-thing. It might actually make the experience… enjoyable?
26. Romanticize your evening routine. Whether it’s a relaxing bath, a candlelit dinner, or a post-work walk, make the time after you shut your computer count.
27. Incorporate relaxing products into your sleep routine: a weighted eye pillow, a lavender pillow mist, or a comfy-cozy duvet.
28. Working from home, it can be difficult to feel like I’ve done “enough.” Instead of guilting myself into working past dinner, I set a stopping point when I tidy up my workspace, step outside for a walk, and carry on with my evening acknowledging that I’m done with the work portion of my day.
29. Take a warm shower before getting into bed. Trust me, it’s bliss.

For nutritious, soul-nourishing meals:
30. Romanticize your meals. Spend a little time giving your food an aesthetic presentation: include a range of colors and invest in a few tableware pieces you love. Play music, light a candle, pour a fun beverage. Whatever you do—stay away from your phone.
31. Meal prep (but make it fun!). Go to your favorite grocery store during the off-hours (Trader Joe’s traffic is light Saturday midday or *very* early Sunday morning), or visit the farmers’ market. Make a list, but also set an intention to pick up an ingredient that inspires you. Take the time to chop your produce and store it in the fridge in air-tight containers. You’ll breathe a sigh of relief knowing you’re set up for the week.
32. …Or don’t meal prep. If you find chopping veggies or stirring pasta to be a source of relaxation, use your lunch break as an opportunity to unwind.
33. Find your favorite warm beverage. Is there anything better than cozying up to a comforting mug this time of year? Whether it’s matcha, golden milk, or a PSL, pick your favorite and enjoy your prep-and-sip ritual.
34. Take yourself out for a pastry and coffee at your favorite café. If it’s the weekend, post up for a while with a good book.
35. Spend some time on the weekends pouring through your favorite cookbooks, food blogs, and influencers. Gather up one or two new recipes you want to try for the week ahead.
36. Unwind with a warm cup of tea. I love a decaffeinated chai or chamomile if I’m in need of a good night’s sleep.
37. Pick one wellness supplement to support your healthy eating routine. Try a greens powder, daily multi-vitamin, or anything that helps you feel your best. The world of supplements is vast and complex, so pick one thing and stick with it.
38. Before taking your first bite of a meal, say a silent gratitude. Acknowledge the people, the plants, and maybe the animals that contributed to what you’re about to eat (and if you made the dish, share a little gratitude for yourself, too!).

For a healthy dose of self-care:
39. Wash your sheets once a week with a fresh-smelling clean detergent.
40. Do a quick, five-minute clean-up of your space in the morning and at night. You’ll be surprised how much of a difference a few minutes can make.
41. Clean out your closet each season. Marie-Kondo your wardrobe and keep only the clothes that spark joy.
42. Apply lotion mindfully. Be present for the soothing, nourishing feeling you get from using your favorite moisturizer.
43. Create a skincare ritual you’ll look forward to. If a 10-step routine feels excessive, pick a few products you love and lean in.
44. Set out your workout clothes, WFH wardrobe, and whatever you need for your work day the night before. Bonus points if your ritual includes prepping breakfast.
45. If you live in a home or can find space for one outside of your apartment, buy a bird feeder and enjoy watching the little guys that visit.
46. Sleep with your phone in a different room. The easiest way to ensure you don’t mindlessly scroll before bed? Keep your phone out of sight, out of mind. And if you use yours as an alarm, invest in this pretty purchase instead.
47. Keep your favorite essential oil next to your bedside. Apply to your wrists and breathe in the scent.
48. Do a morning check-in. When you open your eyes, do a body scan and notice how you feel at this present moment. What emotions are coming up? Where is your energy? Is there anything about the day that makes you feel anxious? Excited?
49. Put a picture of yourself as a kid next to your bed, taped up on your bathroom mirror, or anywhere in your home that you pass by regularly as a reminder to honor every day of your journey.
50. Share your highs and lows of the day with a partner, friend, or family member. At dinner or the end of your day, check in with yourself and someone important to you. This is a great way to reflect on the positives and the challenges of your day.

How To Update Your Wellness Routine for Fall More

Mazda has searched the South African landscape to find people driven by an innate sense of curiosity, willing to tell their human-centric stories of success and passion for their craft. These individuals embody the true meaning of community and harmony with all things in and around us. In this series, they will be imparting their stories of precision craftsmanship, infused with their soul; so who better to share their journey with you, than a brand Made with Soul?
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Meet Roushana Gray
Founder of Veld and Sea, and winner of the Spier Sustainability award in 2019, Roushana Gray is a wild food artist, foodie and avid forager. She shares her passion for the local edible landscape through immersive educational experiences, connection and creativity. For Roushana, her vocation as a food innovator is a journey that never ends as there is always something new to learn and discover.
Explore more HERE 
*In Partnership with Mazda More