Here’s How You Should Really Be Fueling Your Body for a Workout, According to a Nutritionist

You’ve heard the claims: Eat protein immediately after your workout! If your gym sesh isn’t sweaty, it’s not effective! Abs are made in the kitchen! Welcome to the relatable, albeit confusing, struggle of exercise nutrition. Whether you’re a devoted fitness enthusiast—or your workouts match your mood—how you fuel your body matters. In fact, it can make or break your overall wellness goals. With that in mind, we’re sharing the gist on workout foods. Get the low-down on pre-workout snacks and ideal post-exercise bites. Plus, we’re debunking outdated nutrition myths. Tired of scarfing down chalky protein shakes? Time to put those days behind you.

Featured image from our interview with Megan Roup.


Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Nutrition and Exercise: A Two-Way Street

You’ve unlaced your sneakers, chugged a glass of water, and endorphins are flying high. You open the fridge wondering, “What do I eat now?” It’s an all-too-familiar predicament. Regardless of your health goals—be it weight loss, muscle gain, or hormone balance—nutrition and exercise are tightly knit. Said differently: it’s a two-way street. How you exercise influences your nutritional needs and what you consume impacts your physique outcomes.

Woman doing yoga

Why Pre-Workout Nutrition Matters

Just as a gas tank can’t run on empty, neither does your body. You need nourishment for energy and endurance (whether you’re power walking, cycling, lifting, or flowing on your yoga mat!). To get the most bang for your exercise buck, fuel up. That looks like a balanced ratio of carbs, protein, and healthy fats. More on this, below. Ultimately, this trifecta ensures readily available energy and supports sustained effort. To meet the demands of your training session, make pre-workout nutrition a priority.

Why Post-Workout Nutrition Matters

In that same vein, post-workout nutrition is equally (if not more) important. Don’t expect to hit your fitness goals without properly refueling. To facilitate recovery and replenish depleted glycogen stores, you need nutrients. Specifically? Carbs and protein. Together, these initiate muscle growth and repair. Hello, gains! Eating the right combination of workout foods helps reduce muscle soreness and enhances your body’s ability to evolve. And don’t forget: adequate hydration matters too.

fig smoothie - workout foods

How to Properly Hydrate

Speaking of hydration, being properly hydrated is crucial for optimal exercise performance.

Before Exercise

  1. Pre-hydrate:
    • Exercising in the afternoon? Drink fluids throughout the day to ensure you begin your workout in a well-hydrated state.
  2. Monitor urine color:
    • Check the color of your urine. Light yellow to pale straw suggests proper hydration, while dark yellow or amber may indicate dehydration.
  3. Drink 16-20 ounces 2-3 hours before:
    • Consume about 16-20 ounces (500-600 ml) of water 2-3 hours before exercise. If you anticipate sweating heavily during your workout—especially in a hot and humid environment—pre-exercise electrolyte intake is key. We love Kroma Wellness and LMNT. Add them to your water bottle and you’re good to go.
  4. Sip water leading up to exercise:
    • Continue to sip water in the hour leading up to your workout.

During Exercise

  1. Hydrate regularly:
    • Drink fluids (small sips) throughout your workout.
  2. Consider electrolytes for intense workouts:
    • For activities lasting more than an hour, consider electrolytes to replenish sodium, potassium, and other minerals lost through sweat.
  3. Listen to your body:
    • Pay attention to your body’s signals. Thirst is a good indicator, of course. If you’re sweating heavily, drink up.

After Exercise

  1. Rehydrate:
    • After exercise, rehydrate by drinking water (or an unsweetened sports recovery drink) that includes electrolytes.
  2. Eat water-rich foods:
    • Include water-rich foods—cucumber, tomatoes, bell peppers, celery, watermelon, and strawberries—in your post-exercise meal to contribute to hydration.
Woman stretching

Best Foods to Eat Before a Workout

Before hitting the pavement, provide your body with the right fuel to power through your workout. As mentioned, pre-workout nutrition serves as the energy source that sustains your efforts, improves focus, and enhances endurance.

Complex Carbohydrates

Foods like whole grains, oats, and sweet potatoes release a steady supply of energy, preventing fatigue during prolonged workouts.

Lean Proteins

Chicken, turkey, or plant-based protein sources (tofu) aid in muscle preservation and provide a sustained release of energy.

Healthy Fats

Incorporating sources like avocados and nuts helps maintain energy levels and supports overall well-being.

Avocado toast - workout foods

Pre-Workout Meal Ideas

In need of inspo? We have you covered. Keep in mind that what type of exercise you’re doing (and the duration) will impact your pre-workout nutrition.

Whole grain toast with nut butter: Provides complex carbohydrates for sustained energy and healthy fats and protein for muscle support.

Greek yogurt with berries: Offers a mix of protein, carbohydrates, and antioxidants for energy and muscle recovery.

Banana with almond butter: Combines easily digestible carbohydrates with healthy fats and protein for a quick energy boost. Try our banana and nut butter toast for the ultimate fuel source!

Oatmeal with milk and fruit: Supplies complex carbohydrates, protein, and vitamins for lasting energy and muscle support.

Chicken and vegetable stir-fry with brown rice: Provides a balance of protein, complex carbohydrates, and fiber for sustained energy and muscle fuel. Sub the chicken for tofu or edamame.

Cottage cheese with pineapple: Offers a mix of protein and carbohydrates, aiding in muscle repair and providing quick energy.

Rice cake with avocado: Combines complex carbohydrates with healthy fats for a light, easily digestible option before exercise.

Woman drinking green juice.
Image by Belathée Photography

Best Foods to Eat After a Workout

After the last rep and the final push, the focus shifts to recovery. Time to replenish glycogen stores, repair muscle tissue, and optimize recovery.

Protein-Rich Foods

Chicken, fish, eggs, and plant-based protein sources aid in muscle repair and growth.

Carbohydrates

Rapidly replenish glycogen stores with sources like fruits, rice, and root vegetables (particularly, beets!) promoting quick recovery.

Hydration

Rehydrate with water or electrolyte-rich beverages to replace fluids lost during the workout.

Anti-Inflammatory Foods

Incorporating foods like berries, leafy greens, and omega-3-rich fish can reduce inflammation and speed up recovery.

hot honey salmon bowl - workout foods

Post-Workout Meal Ideas

Grilled chicken with quinoa and steamed veggies: Provides lean protein for muscle repair, quinoa for carbohydrates, and a variety of vegetables for vitamins and minerals.

Salmon with roasted sweet potato and broccoli: Offers omega-3 fatty acids in salmon for anti-inflammatory benefits, sweet potatoes for complex carbohydrates, and broccoli for fiber and antioxidants.

Whole grain pasta with lean ground turkey: Combines carbohydrates from whole grain (or gluten-free) pasta, protein from lean turkey, and antioxidants from tomato sauce.

Tofu stir-fry with basmati rice and mixed veggies: Provides plant-based protein from tofu, complex carbohydrates from brown rice, and a variety of vegetables for nutrients.

Turkey and avocado wrap: Combines lean protein from turkey, healthy fats from avocado, and whole grains for a balanced post-workout meal.

Quinoa salad with chickpeas, spinach, and feta: Offers a protein-packed vegetarian option with quinoa, chickpeas, and the nutrient boost of spinach and feta.

Banana and peanut butter smoothie: Blends the quick-digesting energy of a banana with protein and healthy fats from peanut butter. Add a scoop of your favorite vanilla protein powder for an extra boost of muscle-building protein.

Veggie omelette with sourdough toast: Combines protein from eggs, fiber and nutrients from vegetables, and complex carbohydrates from the toast.

Woman eating breakfast.
Image by Suruchi Avasthi

Do you have to eat protein within an hour of exercise?

Depends. One of the more popular nutrition myths, this concept suggests there’s a limited time frame (usually 30-60 minutes) in which to consume protein. This specific anabolic window or “golden hour” taps into the notion that if you eat protein shortly after exercising, you can reap multiple benefits—i.e., maximized muscle protein synthesis and enhanced recovery time. Ultimately, the jury’s still out. Data shows that the importance of timing might be less critical than we once thought.

Focus On Your Overall Protein Consumption

Instead, your overall protein intake is likely more important than the narrow post-exercise window. After all, protein synthesis is an ongoing process! And your body can benefit from protein consumption at any time of the day. If you eat a meal that includes 20-40 grams of protein within a couple hours after your workout, you’re likely to provide your body with the necessary nutrients for recovery and muscle repair.

Raspberry cocoa energy bites.

The Low-Down on Protein Bars

Are protein bars worth the hype—especially after a workout? In some cases, yes. Protein bars are a convenient and effective post-workout snack, aiding in muscle recovery. But, the healthiness of a protein bar depends on its ingredients. Many bars are loaded with sugar, artificial additives, and low-quality protein sources. If you’re in a pinch, aim for a bar with at least 10 grams of high-quality protein, five grams of fiber, and less than eight grams of added sugar. Ideally, whole food protein sources should complement (or replace) protein bars for a more nourishing post-workout meal.

Sami Bernstein Spalter and dog.

What if I don’t have an appetite after I work out?

If you aren’t particularly hungry after exercising, you aren’t alone. A few factors play into this phenomenon: hormonal changes (an uptick in cortisol and adrenaline), elevated body temperature, and dehydration. Additionally, because blood flow is redirected to your muscles—away from your stomach—it’s not uncommon to feel full. Last but not least, the type/intensity of your workout matters. High-intensity workouts, especially those that entail bouncing and running, often cause a decreased appetite.

Tips for Managing Post-Exercise Appetite

Because post-workout nutrition is key, here are ways to support a robust appetite. First and foremost, make sure you’re adequately hydrated before, during, and after exercise. Second, start by eating a small post-exercise snack—Greek yogurt with fruit, a hard-boiled egg with string cheese, or a bowl of edamame with sea salt. Third, include hydrating foods (cucumber, watermelon, etc.). These are easy to digest and can stimulate appetite.

If a persistent lack of appetite interferes with your overall nutrition and well-being, chat with your healthcare provider or a registered dietitian for personalized advice.

Green smoothie - workout foods
Image by Teal Thomsen

Eat Smart, Train Hard

In the web of nutrition and exercise, success lies in finding what works for you. Often times, a bit of trial and error is necessary! Plus, you’ll need to tailor your food choices to complement whatever you’re training for. This will help you maximize your performance and accelerate you in the direction of your fitness goals. Remember, it’s not just about what you do in the gym—it’s about what you put on your plate. Fuel your body wisely and your workouts will reach new heights.

Thinking About Hiring a Life Coach? Here’s What to Know

It’s normal to experience periods of stagnation in your life. If you’re feeling stuck, know this: you’re not alone. Expansion and retraction ebb and flow, and though some weeks motivation may be on our side, others may see us making little progress. And while all of this is to be expected—we can’t be on all the time. Let’s be real, as growth-oriented people, experiencing a lack of inspiration and energy in our lives doesn’t feel great. If you’ve tried therapy, meditation, and read all the self-help books, the next step could be learning how to find a life coach.

For help in creating healthy habits, building a fulfilling career path, and embracing a vibrant personal life, keep reading. Your best self awaits.

Featured image by Michelle Nash.

Image by Jenn Rose Smith

What is a life coach?

Though life coaches aren’t anything new, there’s still often a lack of clarity surrounding what they do and how they work with clients. To be clear: though they may address similar issues and areas of a person’s life, therapists and life coaches are not the same. Therapists are licensed health professionals trained to help patients process mental health issues and work through trauma. Conversely, life coaches can support you in navigating transitions and ultimately help you progress and level up in life.

With this goal in mind, life coaches can support individuals in professional and personal development, helping them move along the path of growth in all realms. While the areas of focus will vary depending on the person, a coach can work with you to improve everything from mindset to relationships to your career—and other parts of your life where you may feel stuck.

Why hire a life coach?

Like many, I’ve been bogged down in the past by questions of purpose, direction, and growth. Where am I headed? Am I on the right path? Will I look back on my life and regret the choices I’ve made? (We’re asking the big questions here.) Luckily, life coaches are trained to provide guidance and support for many of the larger issues we face in life.

Whether you’re dealing with a career change, going through a divorce, or navigating obstacles that could benefit from the clarity, insight, and expertise of a professional, a life coach may be just the thing.

Reasons to Seek Out a Life Coach

Though the reasons for hiring a life coach vary widely, some may include:

  • You generally feel stuck. Things may be going well—you have a solid career, meaningful relationships, and you even make time for activities in your personal life. But as you go throughout your day, you’re met with a gnawing sense of ennui. You’re not sure of the next step, and though you crave growth, you’re not sure how to make it happen.
  • You want to level up your career. Do you feel like you’re checking all the boxes, but still getting passed up for the promotion? Perhaps you’d like to shift industries but aren’t sure where to start. Or, you’re nearing retirement and haven’t yet envisioned what life after work looks like.
  • You want support with a creative project. Is it your dream to write a novel, but you can’t get yourself to write the first page? Or maybe you want to build a program online, but have no idea where to start. Would you like to learn a new skill or master a new hobby that can bring color and dimension to your life?
  • You need a collaborator to bounce ideas off of. While your relationships may fulfill other needs, you haven’t yet found a creative partner to analyze your ideas. You’re looking for someone who will hold you accountable and help you make progress toward your creative goals.

The good news, is that no matter the specifics of your situation, if you want to level up in some way, the right life coach will help you get there. Not only will a life coach assist in creating a plan to reach your goals, but they can support you every step of the way.

Image by Michelle Nash

Life Coach Credentials and Certifications

As you’re looking for a life coach, keep in mind that the training isn’t regulated. There isn’t a universal standard for accreditation. Because of this, it’s important to do your research. While many trainings and certifications are available, some of the top programs include:

This is by no means a comprehensive list, but as you’re looking for a life coach, ask where they received their certification from, and do a little background research to ensure its credibility.

What to Look For in a Life Coach

In your search for a life coach, and perhaps while you’re scheduling free consultation calls, there are a few key qualities to look for. The best life coaches possess the following skills:

  • They’re an effective communicator. You want to work with someone who not only conveys their ideas and thoughts clearly and thoroughly, but who also asks questions that challenge you to think deeper and help you grow. What’s more, an adept life coach will take note of your own communication style, tailoring their approach so you can work together most effectively.
  • You feel heard in your coaching sessions. An immediate red flag? If a life coach talks over you or cuts you off in a session. You always want to be sure you’re given space to explore your thoughts and that your life coach is taking the time to truly understand you and your goals.
  • They approach your challenges without judgment. While we may want to hear that our approach or way of thinking is always right, that’s not how we grow. And though it’s important for your life coach to call you out from time to time, they’ll do so in a gentle and empathetic way. You never want to feel alienated by your life coach. Instead, the best life coaches will strike a balance between coaxing you out of your comfort zone and ensuring you feel safe to explore new options.
Image by Michelle Nash

How a Life Coach Can Help You Achieve Your Goals

Sometimes, the questions are more important than the answers. This is exactly the case when it comes to life coaching. Without guidance or a framework for growth, we have no way to start working toward our goals. Luckily, a life coach is trained to do exactly that.

If you’re unsure of what you want in life, a life coach can help you identify what feels meaningful and important to you. By asking the right questions, they’ll help you build a vision for yourself—and understand the habits or routines that may be holding you back from achieving it. You’ll collaborate on an action plan that’s marked by attainable steps directed toward your goals. From there, you’ll meet with your life coach regularly to ensure you’re making progress.

Essentially, your life coach will help you see what you really want and build out a roadmap to get there. At every point along the way, you’ll have an accountability partner to check in with and who will motivate you to make these dreams a reality.

Image by Michelle Nash

How to Find a Life Coach

Thankfully, in our post-pandemic world, there are countless online resources and programs that will connect you with the right life coach. Some of the best platforms include:

BetterUp

After answering a series of questions about your goals, BetterUp will match you with a certified expert. It’s a convenient, well-designed online platform that allows you to connect virtually with your coach. BetterUp offers two coaching services for either corporate settings or individuals. You can select from different monthly plans based on how often you’d like to meet with your coach. And unlike other life coaching services, BetterUp offers a comprehensive library of resources to help you build your skills beyond your coaching sessions.

  • Pricing: Tiered monthly subscription plans start at $89 for one session.

Blush

Blush combines the personal element of virtual sessions with the convenience of a chat function. That way, you can connect with your life coach as needs arise (and you don’t have to show your face if the energy isn’t there). Blush’s women-led team has designed a platform to support you in all areas of life—from relationships to work to personal goals. With a beautiful and user-friendly digital experience and proven success (Blush reported that 99% of clients were “somewhat” or “very satisfied” with the entire experience, and 96% would repeat the process), it’s a premium service at an accessible price.

Note: Blush also runs a podcast, Blush You that covers growth-oriented topics from navigating imposter syndrome to offering help through toxic relationships.

  • Pricing: Plans start at $199/month.

Koachee

Koachee is an online directory of life coaches, billing itself as an “all-in-one online coaching marketplace.” Instead of having to conduct countless Google searches for the right life coach, Koachee helps you find and schedule online coaching sessions. Sign up for free, and the platform lets you filter searches by reviews, rates, and experience. It’s an efficient way to find the right life coach for you, giving you access to tons of life coaches at your fingertips. Koachee also allows you to integrate platforms like Zoom, Calendly, Stripe and more for convenient scheduling and payment options.

What’s more, if you’re looking to become a life coach, Koachee offers support to help take your coaching business online.

If Your Kid Makes You Cry on the Daily, Here’s the Solution

As parents, we’ve all experienced those moments when we find ourselves blowing up at our kids. We regret our actions immediately, feeling terrible as a result. It can be defeating when it seems like our emotions come out of nowhere and don’t match the situation’s level or intensity. I can relate to this all too well, especially regarding my husband’s own parenting triggers around messes and my own tension when my kids are being loud.

Questions arise—are we simply overstimulated or over-touched, or is something deeper triggering these reactions? One time when I was at a children’s birthday party with my kids, they were so tired and not on their best behavior, and I felt my anxiety start to kick in. I grabbed the kids, made excuses about needing to pick up my husband, and ran out of there. Looking back, I was the only one who seemed to be bothered by my kids.

Nowadays, instead of succumbing to frustration, I’ve learned to approach these moments with curiosity, determined to understand the root of our parenting triggers. Ahead, we explore parenting triggers and how they manifest, discovering mindful parenting tips to navigate these challenges with compassion and hope.

Featured image from our interview with Alex Taylor by Teal Thomsen.

Image by Jenn Rose Smith

What are parenting triggers?

Parenting triggers are emotional reactions that arise when we encounter situations with our children that evoke unresolved emotions from our past experiences. These triggers can stem from our own childhoods, past traumas, or even cultural and societal influences. When triggered, we may respond to our children’s behavior with intense emotions or uncontrollable reactions that don’t seem proportionate to the situation.

What do parenting triggers look and feel like?

According to Dan Siegel, a psychiatrist and author of the book The Whole Brain: 12 Revolutionary Strategies To Nurture Your Child’s Developing Mind, parenting triggers can manifest in various ways, both physically and emotionally. Physically, you might notice tension in your body, increased heart rate, or shallow breathing. Emotionally, triggers may evoke feelings of anger, frustration, anxiety, or sadness. You might experience a sense of overwhelm, feeling out of control or helpless.

The Most Common Parenting Triggers

Parenting triggers can vary from person to person, but there are several common ones that many parents experience. These triggers may include:

  • dealing with messes and disorganization
  • coping with noise and chaos
  • managing disobedience or defiance from their children
  • feeling upset by a perceived lack of respect or appreciation
  • struggling with overwhelming exhaustion

Understanding these triggers can help parents develop effective coping strategies and maintain a healthier and more harmonious parent-child relationship. If you’re looking for a great resource on common parenting triggers, I recommend checking out the book The Awakened Family: A Revolution in Parenting by Dr. Shefali Tsabary. 

Mindful Parenting Tips When You’re Triggered

So, what do you do when you start to feel triggered? While there is no one right way to fix a triggering situation, you can find specific ones that work for you. I recommend visiting mindful.org for insightful articles and resources on mindfulness and parenting, helping parents cultivate self-awareness and mindfulness in their interactions with their children.

Here are some great exercises that I find help me when I’m feeling triggered. 

  • Pause and breathe. When you feel triggered, take a moment to pause and take deep breaths. This can help you regain composure and prevent impulsive reactions.
  • Identify the trigger. Reflect on the underlying emotions and past experiences that may be contributing to the trigger. Understanding the root cause can help you respond more compassionately.
  • Practice self-compassion. Be kind to yourself and acknowledge that parenting is challenging. Avoid self-judgment and allow yourself to learn and grow from these experiences.
  • Use “I” statements. Communicate with your children using “I” statements to express your feelings without blaming them. For example, say, “I feel overwhelmed when there’s a lot of noise.”
  • Seek support. Connect with other parents or professionals who can empathize with your experiences and offer guidance and encouragement.
Image by Kara Mercer 

The Takeaway

As parents, we’ve all encountered triggers that lead to intense reactions, leaving us feeling overwhelmed and regretful. By exploring the concept of parenting triggers, understanding their manifestations, and identifying common triggers, we can gain valuable insights into our emotional responses.

Armed with mindfulness and self-compassion, we can more effectively navigate these challenging moments. Embrace the curiosity to delve into the depths of our emotions, paving the way for greater connection, growth, and understanding in our roles as parents.

Remember: the journey of mindful parenting is one of continuous learning and transformation. With each step, we find the path to a more harmonious and loving family dynamic. And if you do blow up, don’t beat yourself up! Apologizing to your kids is a great way to teach them that everyone has bad days. Still, when we take accountability and apologize sincerely, we can mend relationships, and that’s a life skill everyone needs.

Here’s What’s New at Casa Zuma—And All the Summer Items I’m Obsessed With

It’s been awhile since I’ve shared an update about what’s happening over at Casa Zuma. The reason? Well, turns out that running a direct-to-consumer products brand while also running this website makes for a really busy schedule. It doesn’t leave as much time as I’d like for reflection—but so much has been happening behind the scenes that I had to pop in and share a few summer updates with you guys.

First, a quick recap of the last 8 months since launch—it’s been a whirlwind. I’ve met countless incredible makers and artists, packed hundreds of orders with our team, designed packaging, acted as product designer/chief marketing officer/customer service rep—it’s been a crazy busy time but so inspiring and fun. I dove in headfirst, and though it sometimes feels like a lot, I also feel like I’m right where I need to be.

Do we have it all figured out? Not even close—but my intention for this brand is to bring you guys the most special, inspiring, creative pieces that elevate your everyday. And that pursuit has meant that, at times, I’ve had to let go of perfection, knowing that we’ll keep dialing it in as we go. As with any new business, it’s required a lot of patience and learning to trust the process. One of the biggest challenges of working with handmade goods from countries around the world is that lead times can be long—we’re working directly with our artisans to design and develop new pieces that are exclusive to Casa Zuma, so the journey from concept to actually having the product in hand is a months-long process.

SO, the products in our summer collection are items I’ve been working on and waiting for for months, and I can’t wait to finally show you! Here are my top 7 picks from our spring collection. Head over to CasaZuma.com to shop them all today.

Solstice Mugs (online today!)

Aaah I have been waiting to share our newest mug with you guys! Our first mug sold out incredibly fast, so I couldn’t be more excited to share the newest in our collection, The Solstice Mug. Thrown by hand in Los Angeles by our friends at LA Clay, this is the cozy, no-handle mug I reach for to start (or end) my day—it’s just perfect. I even use the large size as a pen holder on my desk. They’re online today, so grab yours before this first drop sells out.

Found Dough Bowls

I’ve collected vintage wooden dough bowls myself for years, and they’re one of the items in my home you guys ask me about all the time. So, I’m thrilled to finally bring you these one-of-a-kind hand-carved dough bowls made of reclaimed wood. I use this as a catch-all for keys in the entryway, or I fill it with citrus for a simple centerpiece. This is the time to embrace a wabi-sabi aesthetic—every single one of these is different, so embrace the element of surprise!

Sharing Bowl (online today!)

Our new ceramic serving bowl was inspired by the one I use almost every night on the dinner table for grains or roasted veggies, served family-style. Handmade in Los Angeles by our friends at LA Clay, it’s perfectly sized for sharing any side dish. These are really special with a beautiful speckling in the glaze that I just adore.

Casa Zuma Linen Apron

We’ve been working on our signature linen apron for awhile, and now—I basically live in this one. Oversized front pockets house tongs and towels, and the Japanese-style crossback keeps it simple—no ties or buckles to deal with. Handmade by artisans in Lithuania, this 100% linen crossback apron is thick enough to fully protect from stains and spills while keeping you breezy enough for summer nights.

Sharing Platter (Online Today!)

Our new handmade ceramic serving platter is made in Los Angeles by our friends at LA Clay, and it’s probably the most versatile serving piece in my kitchen. It’s perfectly sized for roast chicken, grilled fish, and veggies—and it also happens to make a great platter for warm chocolate chip cookies. The three muted colors are all pretty perfect, but the robin’s egg blue especially makes me swoon.

Linen Table Throw in “Natural Sand”

Meet the newest color in our incredibly popular linen table throw: Natural Sand (aka my new favorite!) It’s ethically-made in Lithuania of heavyweight linen, and we designed it to toss casually over any-sized table. I usually embrace the linen’s natural wrinkles for a look that’s laid back and not at all fussy.

Sabré Flatware in Ivory

Since you guys love our teak flatware as much as I do, I’ve been dying to introduce a new color to the collection—meet our new Ivory Sabré Flatware! These are made in France, and for those of you who can’t quite get on board with a wood-handle silverware set, this durable acrylic handle is for you. They come in a set of four (one full place setting), and embody the casual approach to setting the table that is so my vibe.