Nourishment isn’t only about what we eat — it’s the small, grounding comforts that steady us, lift us, and remind us to care for ourselves in the midst of busy lives. To welcome the new year, we asked some of our team to share the little rituals, flavours, movements, and moments that help them feel more rooted, energized, or joyful. Consider this a gentle invitation to notice what nourishes you, too: the drink you look forward to each morning, the walk that clears your mind, the playlist that shifts your mood, or the practice that helps you exhale. May these simple offerings spark a few nourishing rituals of your own.
Lisa Burchartz, VP, Coaching Intelligence and Empowerment — Morning Snuggles with Harlie
My mornings begin with a cuddle from my 10-year-old Labradoodle, Harlie, who patiently waits for her invitation to jump on my bed as soon as I wake. Pets are wonderful co-regulators—offering unconditional love and steady presence—and those few minutes together help my nervous system settle before the day begins. It’s a small ritual, but it consistently brings a sense of calm, connection, and warmth. A simple glimmer that nourishes me every morning.
Dr. Catherine Hansen, Chief Medical Officer — “Coffee date” With My Husband
No matter where we are in the world or what our respective time zones are, each morning we set aside time to connect. It means a lot to me because it reminds me that we are a unified team with a shared mission, vision and values (like Effica Health!). It gives us a chance to cover important family logistics and, more importantly, to ensure that we feel each other’s support all day long.
Duane Jung, CTO — Physical Outdoor Work
A time when my body can be busy while my thoughts are not.
Christine Maslanko, Director, Methodology Practice Leadership — Bedtime Stories and Snuggles
Reading to my kids each night is the part of the day that slows my mind and fills my cup. It’s a gentle pause that lets our family reconnect, slow down, and end the evening with calm and closeness.
Michelle McIvor, VP, Marketing and Partnerships — Morning Protein Coffee
Every morning, I mix a scoop of chocolate-flavoured whey protein isolate powder into heated milk, froth it, and pour it over hot brewed coffee. I look forward to it every day because it’s delicious like a mocha and gives me a protein boost (a must for women in midlife).
Aneese Rakka, VP, Finance and Operations — Early Morning Strength Sessions
I hit the gym before the world wakes up, mostly so no one witnesses my warm-up groans. It clears my head, boosts my mood, and reminds me I can lift heavy things—which is useful when life keeps trying to hand me heavier ones.
Hoda Soboh, Co-Founder and CEO — Yogurt Parfait
My daily ritual is a yogurt parfait as an evening snack. I love Greek yogurt mixed with a scoop of peanut powder, topped with berries, and a bit of jam. PB&J is my comfort food, so the peanut powder and jam feed my soul, and the protein and calcium from the yogurt feed my body. I have early-onset osteopenia, so calcium intake is critical for me.
Lindsay Torok-Both, Director, Knowledge Translation — Morning Quiet Time To Set Myself Up for the Day
Mornings can be a chaotic time in a busy house, so a quiet coffee and my kitchen whiteboard help me mentally prepare for the day ahead. It's a screen-free time to write down what my family is doing that day, where help is needed, and words of encouragement for the day ahead. It also helps me prioritize "me time" and ensure I am taking care of myself, too.
Deb van Haaften, Health Information and Data Advisor — Oatmeal and Berries for Breakfast
I buy the protein-fortified oatmeal, and the berries give it a nice sweetness. My aunt ate this every morning for breakfast, lived to be 102 years old, and remained cognitively intact.
Dr. Nese Yuksel, Co-Founder and Chief Health Strategist — Cozy Start to The Day
I need coffee first thing in the morning, a snuggle with my dog, and to cozy up with my cat.