Zest and Harmony

I support Busy Professional Women to let go of overwhelm so they feel healthy, happy and energized.

Zest and Harmony Coaching supports High Performing, High Achieving, On The Go Woman ditch overwhelm and stress so they can balance doing with being and feel healthy, happy and energized. I look at the body, mind and spiritual elements of an individual and how it interconnects in to their healing. I believe in helping women uncover the root cause of their "issues" so they can heal from the inside and create sustainable health and wellness.

02/18/2026

Happy Lunar New Year 🧧🌙

Today is the first day of the Lunar New Year, and we’re officially welcoming the Year of the Fire Horse. 🔥🐎

This is a powerful energetic shift. A time for fresh beginnings, renewed intention, and choosing what you’re ready to move toward with courage and clarity.

And at the same time…
Fire Horse energy can be intense.
Fast. Fiery. Motivating. Expansive.
(And sometimes a little overwhelming.)

That’s why it’s so important during this time to ground ourselves in ritual . Not as another thing to “do,” but as a way to return to ourselves… and to what truly matters.

In my Nourish community, we talked about this recently in our soul care circle, and I want to bring the question here too:

What is ONE soul care ritual you’re committed to as we enter this new year?

Something simple counts.
Something deep counts.
Something you’re ready to try again counts.

👇🏽 Share yours in the comments and if you’d like support, encouragement, or accountability, you’re so welcome inside the Nourish community too. We’re holding this gently together. Check ⬆️ for more info about the community

02/16/2026

🌸 Curious about Flower Essences? 🌸

Have you ever wondered what flower essences are…
how they work…
or how they can support your emotional well-being?

I’m so excited to invite you to a FREE Flower Essences 101 class that I’m co-hosting with through .
In this complimentary class, you’ll learn:
🌻What flower essences are
🌼How to use them
🌻When to use them
🌼How they support emotional and spiritual wellness

📅 Sunday, February 22nd
🕚 11:00 AM EST
💻 Online (free)

If you’ve been feeling overwhelmed, tender, stuck, or simply craving more inner calm and clarity… this is a beautiful place to begin.

🔗 To register https://graceful-heart-133.myflodesk.com/n4406fdwiz

🌷 Comment “FLOWER” if you’re joining!

01/24/2026

What wants to be breathed through?

Over the past few weeks, I’ve noticed a wide range of emotions moving through me such as moments of quiet happiness, waves of sadness, tenderness, grief, even a heaviness that doesn’t always have a clear story attached to it.

Winter has a way of doing this. When things slow down, what’s been beneath the surface often has more room to be felt. Add in everything that’s been happening collectively, and it can feel like a lot to hold.

For me, the most supportive thing hasn’t been trying to fix or bypass these feelings.

It’s been allowing them, and giving them space to move through my body with breath. Breath has become a way to stay present with what’s here, without forcing it away or getting lost in it.

This is a big part of what the Nourish Community offers. A place to slow down, feel, breathe, and remember that you don’t have to carry everything alone.

This Sunday, we’re gathering for Shedding & Softening, a winter breathwork and release circle. A space to gently let go, soften, and be supported just as you are.

If this speaks to you, you’re warmly welcome.

01/10/2026

Over the winter months, I poured what I was learning about rest, nervous system regulation, and seasonal wisdom into the Winter Reflection Guide.

✨ 40 pages of reflections + journal prompts
✨ Gentle practices for regulation
✨ Support for releasing the superwoman survival pattern

It’s available now. A gentle place to begin if your body has been asking for rest.

01/09/2026

Rest isn’t laziness.

It’s how the nervous system repairs itself.

This is what I’ve been sitting with lately

01/07/2026

Reflection isn’t passive.

It’s how the nervous system makes sense of what it’s been carrying.

Winter gives us permission to pause and do this gently.

Stay close to learn more. 💙

01/05/2026

So many women are doing everything “right” and still feel exhausted.

That’s not failure.
It’s a nervous system asking for something different.

More on this tomorrow

01/04/2026

I didn’t step away because I had nothing to say.
I stepped away because winter asked me to listen.

Over the last few months, I’ve been reflecting deeply on rest, nervous system healing, and what women truly need in this season of life.

From that space, two offerings were born:
✨ A Winter Reflection e-book
✨ The Nourish community

Both are invitations to slow down and come home to yourself.

I’m so glad to be back.

More to come this week.

01/03/2026

Happy New Year

And… it’s still winter.

While the calendar has turned and the world is encouraging us to set goals, make resolutions, and push forward, winter reminds us of something different. This is a season for slowing down, resting, and listening inward.

The New Year doesn’t have to begin with urgency.
It can begin with reflection.

I created the Winter Reflection Guide as a gentle, self-paced companion for this season. It’s designed to support nervous system regulation, intentional rest, and inward tending especially for women who are ready to soften the pace and honor their own rhythm.

This guide isn’t about doing more.
It’s an invitation to pause, reflect, and restore.

If you feel called to begin the year in a quieter, more nourishing way, you can learn more here:

https://subscribepage.io/winterreflectionguide

Wishing you a grounded, gentle beginning to the year,
Cassandra

11/19/2025

As a Black woman over 50, I’ve learned to honor my inner seasons.
This autumn is whispering: slow down and nourish.

Join my virtual Nourish Circle on Nov 23 to reconnect with yourself, your body, and other women. ⬆️ to register
SelfCareForWomen

11/11/2025

As the seasons shift, so does our inner landscape. Autumn invites us to slow down, breathe deeply, and honor what we’re ready to release.

When we live in harmony with the seasons, we support not just our bodies but our nervous system and emotional well-being too.

What are you releasing to create space for softness and renewal this season?

11/05/2025

Did you know Horsetail is a powerful herbal ally especially for women in their Wise Woman years?

Rich in silica and minerals, it supports and strengthens bone health, hair, skin, and nails . Offering deep nourishment during menopause.

Our bodies hold ancient wisdom, and nature provides the medicine to support us through every season of change.
If you want to know what herbs, foods, and lifestyle medicine can support you in this stage of life — let’s chat. ⬆️

Address

5126 Dorsey Hall Drive
Ellicott City, MD
21042

Website

http://www.zestandharmonycounseling.com/

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