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Overnight Oats

Overnight Oats

Overnight oats are a trending, easy-to-prepare, and a nutrient-packed breakfast choice. You want to add the right ingredients that meet your individual health needs.

Nutritional Value of Oats
Oats are rich in fiber, protein, and essential micronutrients that support digestion, energy production, and heart health. They contain:

Beta-glucans – A type of soluble fiber that helps regulate blood sugar, improve cholesterol levels, and support gut microbiome health.

Manganese – Essential for bone formation, collagen production, and reducing oxidative stress.

Magnesium – Supports muscle function, relaxation, and energy production.

Iron – Aids in oxygen transport and prevents fatigue.

B Vitamins (B1, B5, B6, Folate) – Help convert food into energy, support brain function, and reduce inflammation.

 

Note: You may have been told oats contain phytic acid, which can inhibit the absorption of iron, calcium, and zinc. Soaking oats overnight and using sprouted oats  reduce phytic acid levels and makes nutrients bioavailable.

  • Blood Sugar Sensitivity – Some individuals experience blood sugar spikes if they don’t pair oats with protein or healthy fats. Adding nuts, seeds, or full-fat milk can help slow glucose absorption.

    Digestive Discomfort – Some people may experience bloating due to the fiber content, especially if their gut microbiome isn’t adapted to high-fiber foods.  Instead of not eating oats, build your gut biome with fermented foods.

     

Support Digestion with Fermented Foods

If oats cause bloating or digestive discomfort, adding fermented foods can help. They provide probiotics and enzymes that support gut health and improve fiber digestion.

Try adding:
Kefir – Rich in probiotics to support digestion.
Nutritional yeast- probiotic and b vitamins, has a nutty taste and can pair with a savory overnight oats.
Fermented organic yogurt – A dairy-free probiotic alternative.

Incorporating fermented foods into your diet can improve gut health, support nutrient absorption, and enhance digestion.

Why Cooling or Warming Foods Matter

Your body’s needs change based on temperature imbalances, circulation, and chronic conditions. Choosing the right foods can help restore balance:

  • Warming Foods (e.g., cinnamon, ginger, whole milk) boost circulation, improve digestion, and help cold, stiff joints that feel better with movement. Ideal for those who feel cold easily, have sluggish digestion, or live in cool climates.

     

  • Cooling Foods (e.g., coconut, mango, spirulina) calm excess heat, reduce inflammation, and are helpful for restless energy, night sweats, or living in warm climates. Great for those who feel overheated, have inflammation, or need hydration and relaxation.

     

Choosing the right balance can ease joint pain, improve energy, and support overall well-being!

Adding a pinch of sea salt to your diet supports heart, kidney, and muscle function by regulating the sodium-potassium pump, a vital mechanism for cellular energy and fluid balance. Unlike refined salt, sea salt contains 80+ trace minerals in the right proportions, including magnesium, potassium, and calcium, which help hydrate cells, maintain blood pressure, and support nerve signaling. Proper electrolyte balance is essential for energy production, muscle contraction, and overall vitality.

When doctors say “cut out the salt,” they’re often referring to refined white salt found in processed foods, which can throw off your body’s delicate mineral balance. However, the most important mineral your body needs is salt—but it must be in a form your body can properly utilize. Unrefined sea salt provides electrolytes and trace minerals that support hydration, nerve function, and cellular health, making it a vital part of a well-balanced diet.

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Ginger & Turmeric Tea

Ginger & Turmeric

For thousands of years, ginger and turmeric have been paired in traditional medicine for their powerful anti-inflammatory and healing properties. Both roots belong to the Zingiberaceae family, making them natural complements in supporting digestion, reducing inflammation, and promoting overall well-being.

Using fresh ginger and turmeric root is essential because they retain higher concentrations of bioactive compounds, such as gingerol and curcumin, compared to dried or powdered forms. Fresh roots also contain natural oils that enhance absorption and effectiveness.

Ingredients:

  • 2 parts fresh ginger (anti-inflammatory, aids digestion, supports circulation)

     

  • 1 part fresh turmeric (reduces inflammation, supports joint and brain health)

     

  • Optional Additions:

     

    • Fresh lemon juice (aids detoxification, helps remove medication residues from the body)

       

    • Raw honey (antibacterial, rich in B vitamins for energy and metabolism)

       

Instructions:

  1. Prepare the Ingredients

     

    • Grate or thinly slice the fresh ginger and turmeric.

       

  2. Simmer Gently

     

    • Heat water to just below boiling (around 190°F or 88°C).

       

    • Add the ginger and turmeric and let sit and steep with heat off for 5-10 minutes to extract their active compounds.

       

  3. Cool Slightly before adding honey or lemon

     

    • Remove from heat and let cool for 3-5 minutes to preserve honey’s natural enzymes.

       

    • Squeeze in half of a  lemon and tablespoon raw honey per 2 cups.

       

  4. Drink

     

    • Depending on aches and pains, you can drink throughout the day.  With any food or drink, let your body tell you when it has had too much. 

       

This tea supports inflammation reduction, detoxification, digestion, and immune health, which makes it a daily essential for overall wellness.

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Grape Joint Support Infusion

Conditions Supported by This Infusion:

Rheumatoid Arthritis & Joint Health

  • Sarsaparilla:
    • Benefits: Rich in antioxidants and anti-inflammatory compounds, sarsaparilla helps reduce joint pain and inflammation, making it highly beneficial for rheumatoid arthritis.
    • Science: In Traditional Chinese Medicine (TCM), sarsaparilla is used to clear heat and toxins, which helps alleviate arthritis symptoms and other inflammatory conditions.

Kidney Support

  • Sarsaparilla:
    • Benefits: Supports kidney health by promoting detoxification and reducing the burden of waste products on the kidneys.
    • Science: Sarsaparillau2019s diuretic properties help flush out toxins and excess fluids, supporting overall kidney function and reducing the risk of kidney stones and infections.

Digestive Issues

  • Anise:
    • Benefits: Known for its digestive benefits, anise helps ease bloating, gas, and digestive discomfort by warming the stomach and promoting better digestion.
    • Science: Its carminative properties soothe the digestive system, making it effective for irritable bowel syndrome (IBS) and other digestive issues.

Women’s Health

  • Grapes:
    • Benefits: Grapes nourish blood and improve circulation, supporting menstrual health by replenishing lost nutrients.
    • Science: The antioxidants in grapes support skin health and help with hormonal imbalances that can affect skin vitality.
  • Sarsaparilla:
    • Benefits: Used in TCM to tonify blood and support hormonal balance, sarsaparilla helps with menstrual issues and promotes reproductive health.
    • Science: Sarsaparilla is also beneficial for women going through menopause, helping to reduce hot flashes and balance mood.

Hormone Support

  • Sarsaparilla:
    • Benefits: Helps balance hormones, supporting both men’s and women’s reproductive health. It has been traditionally used to regulate menstrual cycles and reduce menopause symptoms.
    • Science: The herb promotes testosterone production in men and supports estrogen balance in women, improving libido and mood regulation.

Sleep Support

  • Anise:
    • Benefits: Anise has natural sedative properties, which can help improve sleep quality by calming the nervous system.
    • Science: Drinking an anise infusion before bed can help with insomnia, particularly when combined with raw honey and lemon.
  • Grapes:
    • Benefits: Grapes contain melatonin, a natural hormone that regulates sleep cycles, making them effective for improving sleep quality.
  • Vanilla:
    • Benefits: Vanilla has calming properties that help reduce anxiety and promote relaxation, which can improve sleep quality.
    • Science: Vanilla’s scent has been shown to lower stress levels and improve mood, making it a gentle aid for sleep and emotional well-being.

Men’s Health

  • Sarsaparilla:
    • Benefits: Traditionally used to boost testosterone levels, sarsaparilla supports men’s reproductive health and libido.
    • Science: Its detoxifying properties help cleanse the body, improving energy levels and overall vitality.
  • Grapes:
    • Benefits: Rich in antioxidants like resveratrol, which promotes heart health and helps maintain healthy blood pressure, a key concern for men as they age.

Herbs & Their Nutritional Benefits:

  • Grape

    • Nutritional Value: Contains vitamins C, K, and B6, along with potassium, copper, and antioxidants.
    • Benefits: Supports immune health, improves circulation, aids in detoxification, and promotes skin health, cardiovascular health, and sleep regulation.

  • Anise

    • Nutritional Value: Rich in vitamins A, C, and B-complex (B6), along with calcium, iron, and magnesium.
    • Benefits: Improves digestion, calms the nervous system, and enhances respiratory health. Anise is also effective for menstrual cramps and insomnia.

  • Sarsaparilla

    • Nutritional Value: Contains vitamins A, C, D, iron, manganese, and zinc.
    • Benefits: Reduces inflammation, supports joint health, detoxifies the body, and balances hormones. Sarsaparilla is also effective for reproductive health and improving energy levels.

  • Vanilla

    • Nutritional Value: Contains small amounts of calcium, potassium, and magnesium, along with antioxidants.
    • Benefits: Helps reduce stress and anxiety, promotes restful sleep, and enhances mood with its calming scent.

  • Coconut Sugar

    • Nutritional Value: Contains minerals like iron, zinc, calcium, and potassium, as well as antioxidants.
    • Benefits: Offers a lower glycemic index than regular sugar, which helps in maintaining balanced energy levels without spiking blood sugar. It can aid skin health by supporting collagen production and reducing inflammation.
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Organic Total Mouth Powder

Powerful Mouthwash 

It is important to understand that things are absorbed in the mouth and out to the bloodstream. Under the tongue, also called sublingual, is quicker than traditional digestion because the sublingual region has a rich network of blood vessels that allow substances to enter the bloodstream directly, bypassing the digestive system.

Natural mouthcare is important to eliminate artificial ingredients and harsh chemicals that can be absorbed through the thin tissues in the mouth.  

 Clove, Diatomaceous Earth, Sea Salt, Coconut Oil, cayenne, mint, cinnamon and Bentonite Clay

 

 

Caring for your mouth involves a relationship. Proper oral hygiene is essential, not just for a beautiful smile but also for your overall well-being. Many commercial mouthwashes containing alcohol, artificial flavors, and colors fall short in maintaining your mouth’s contentment. It’s time to redefine “clean” and recognize that our mouths actually seek a harmonious relationship with bacteria. – Yes, our mouth is supposed to have bacteria!

The following formula is designed to invigorate and fortify your mouth, with scientific advantages of a natural mouthwash enriched with cloves, food-grade diatomaceous earth, sea salt, coconut oil, and bentonite clay.

How to use Organic Total Mouth Powder

1 teaspoon Organic Total Mouth Powder
1 tablespoon of coconut oil ( or can use olive oil or plain water)

Mix well

As a Brushing Regiment

Dip toothbrush into mixture and brush as normal!

As a Mouthwash

1 tablespoon swish in mouth about 10 minutes, spit.

From their antimicrobial and abrasive properties to their pH-balancing and detoxifying effects, each ingredient contributes to a holistic approach and real oral hygiene. 

Cloves: A Natural Antimicrobial Agent

Clove, scientifically known as Syzygium aromaticum, has been used for centuries for its medicinal properties. It contains a compound called eugenol, which exhibits powerful antimicrobial and anti-inflammatory effects. Research has shown that eugenol can help combat bacteria that cause cavities and gum diseases. Incorporating cloves into a natural mouthwash can aid in maintaining a healthy oral microbiome.

Diatomaceous Earth Food Grade: Gentle Abrasive for Teeth Cleaning

Diatomaceous earth (DE) is a naturally occurring, finely ground powder composed of fossilized algae. When used in food-grade form, DE is safe for consumption and can be beneficial for oral health. Its gentle abrasive nature makes it effective in removing stains and plaque from teeth without causing damage to the enamel. DE’s porous structure also helps absorb impurities, promoting cleaner teeth and fresher breath.

Sea Salt: Balancing Oral pH and Enhancing Healing

Sea salt has been utilized for its antiseptic and healing properties in various cultures. It helps to balance the pH levels in the mouth, creating an environment that is less conducive to harmful bacteria growth. Additionally, the minerals present in sea salt aid in the natural remineralization of teeth, strengthening enamel and supporting overall oral health.

Coconut Oil: Natural Oil Pulling Agent

Coconut oil pulling is an ancient practice that involves swishing oil in the mouth to improve oral hygiene. The medium-chain fatty acids in coconut oil possess antimicrobial properties that can help reduce harmful bacteria in the mouth. Oil pulling with coconut oil has been linked to decreased plaque buildup, reduced gum inflammation, and fresher breath.

Bentonite Clay: Detoxifying and Cleansing Properties

Bentonite clay is known for its detoxifying properties. When included in a natural mouthwash, clay can help draw out toxins and impurities from the oral cavity. Its gentle abrasive nature aids in cleaning teeth, and its mineral content supports the health of teeth and gums.

 

Get recipe here
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Cooling Nights Tea Blend

Rose, shavegrass, orange peel, and sarsaparilla tea is a special herbal blend that has many benefits for your body. When you drink this tea, it can help balance your hormones, reduce night sweats, improve digestion, help you sleep better, and make you feel stronger.

First, the rose petals in the tea can help balance your hormones. This is especially helpful for women who have hormonal imbalances or experience symptoms like hot flashes and night sweats. Rose petals have natural substances that can regulate estrogen levels in your body and make you feel better.

Next, the shavegrass in the tea can help with night sweats. Shavegrass contains something called silica, which can cool down your body and reduce excessive sweating. This can make you more comfortable at night and help you sleep better.

The orange peel in the tea is good for your digestion. It has special compounds that can help your body break down food and prevent problems like bloating and gas. Drinking the tea with orange peel can make your digestion smoother and help you feel better after meals.

Finally, the sarsaparilla root in the tea is great for sleep and strength. It can help you relax and calm your nerves, so you can sleep more soundly at night. It is also believed to give you more energy and make you feel stronger overall.

Drinking rose, shavegrass, orange peel, and sarsaparilla tea is a tasty and natural way to support your body’s health. Give it a try and see how it makes you feel!

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Spirulina Ginger Coriander Tea

Experience the Remarkable Benefits of Coriander, Ginger, Spirulina, and Fennel Tea: nnA Natural Elixir for Adrenal and Hormone Support

Are you searching for a natural way to support your adrenal health and balance your hormones? Look no further than the incredible combination of coriander, ginger, spirulina, and fennel tea. This aromatic and rejuvenating blend offers a myriad of benefits, promoting wellness from within.

First and foremost, coriander, also known as cilantro, boasts impressive detoxifying properties. It aids in flushing out harmful toxins from your body, giving your adrenal glands a much-needed break. Additionally, coriander is rich in antioxidants, which help combat oxidative stress and support your immune system, providing a vital boost to your overall well-being.

Ginger, renowned for its powerful anti-inflammatory properties, is a true superstar in this tea blend. It not only helps soothe inflammation but also aids in digestion, relieving any discomfort and promoting a healthy gut. Ginger is also known to enhance circulation, offering a gentle energizing effect to support your adrenal function.

Spirulina, a potent blue-green algae, is a nutritional powerhouse. It is packed with vitamins, minerals, and antioxidants, making it an ideal addition to this adrenal and hormone support tea. Spirulina can help combat fatigue, boost energy levels, and provide your body with vital nutrients, all while supporting your adrenal glands and hormone balance.

Last but not least, fennel brings its unique flavor and numerous health benefits to this tea blend. Fennel is known for its ability to support digestion, alleviate bloating, and ease menstrual discomfort. It is also believed to have phytoestrogenic properties, making it beneficial for hormonal balance, particularly during menstruation and menopause.

Ready to embrace the incredible benefits of this adrenal and hormone support tea? Here’s a simple and refreshing recipe to get you started:

Ingredients:

  • 1 teaspoon coriander seeds
  • 1 teaspoon grated ginger
  • 1 teaspoon spirulina powder
  • 1 teaspoon fennel seeds
  • 2 cups water

Instructions:

  1. In a saucepan, bring the water to a boil.
  2. Add the coriander seeds, grated ginger, fennel seeds, and spirulina powder to the boiling water.
  3. Reduce the heat and let the mixture simmer for 5-10 minutes to allow the flavors to infuse.
  4. Remove the saucepan from the heat and strain the tea to remove any solids.
  5. Pour the tea into a cup and savor the delightful blend of flavors and the nourishing benefits it offers.

Make this tea a part of your daily routine to support your adrenal health and hormone balance naturally. Take a moment for yourself, indulge in the soothing aroma, and let the remarkable combination of coriander, ginger, spirulina, and fennel work its magic, providing you with a renewed sense of vitality and well-being. Cheers to your health!

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Mint Ginger Orange Tea

  • Pain Relief: Ginger and mint are known for their analgesic properties that can help alleviate various types of pain, including headaches, muscle aches, and joint pain. They may provide natural relief and reduce inflammation in the body.

  • Skin Health: Oranges, mint, and ginger are rich in antioxidants that promote healthy skin. They can help combat free radicals, reduce signs of aging, improve skin tone, and promote a radiant complexion.

  • Heart Health: Ginger and mint have been associated with cardiovascular benefits. They may help lower blood pressure, reduce cholesterol levels, and improve overall heart health.

  • Respiratory Support: Mint and ginger possess expectorant properties that can help alleviate respiratory issues such as coughs, congestion, and asthma. They may promote clear airways and support lung health.

  • Digestive Aid: Ginger and mint are commonly used to support digestion. They can help soothe stomach discomfort, reduce bloating, improve digestion, and relieve symptoms of indigestion.

  • Hormonal Balance: Ginger and mint have been traditionally used to support hormonal balance in the body. They may help regulate menstrual cycles, reduce menstrual cramps, and alleviate symptoms of hormonal imbalances.

  • Sleep Support: The combination of mint, orange, and ginger can have a calming effect on the body and mind, promoting better sleep quality and relaxation. They may help reduce anxiety and improve overall sleep patterns.

  • Energy Boost: Mint, orange, and ginger can provide a natural energy boost without the crashes associated with caffeine or sugary beverages. They can help improve focus, increase alertness, and enhance overall energy levels.

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  • 1 teaspoon grated fresh ginger (or 1/2 teaspoon dried ginger)
  • Zest of 1 medium-sized orange
  • 5-6 fresh mint leaves
  • 3 cups water
  • Honey or sweetener (optional)

Instructions:

  1. In a saucepan, combine the grated ginger, orange zest, and fresh mint leaves.
  2. Pour 3 cups of water into the saucepan.
  3. Bring the mixture to a boil over medium heat.
  4. Once it reaches a boil, reduce the heat and let it simmer for 5-10 minutes to allow the flavors to infuse.
  5. Remove the saucepan from the heat and strain the tea into a teapot or individual cups.
  6. If desired, add honey or sweetener to taste.
  7. Serve the tea hot and savor the invigorating blend of mint, orange, and ginger.
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Rose Ginger Cinnamon Tea

  • Skin Health: Rose, ginger, and cinnamon contain antioxidants and anti-inflammatory properties that can promote healthy skin and combat signs of aging. They may help improve skin texture, reduce redness, and provide a natural glow.

  • Digestive Aid: Ginger and cinnamon are known for their digestive benefits. They can help alleviate bloating, indigestion, and nausea. Additionally, ginger stimulates the production of digestive enzymes, aiding in better nutrient absorption.

  • Hormonal Balance: Rose, ginger, and cinnamon have been traditionally used to support hormonal balance in the body. They may help regulate menstrual cycles, reduce menstrual cramps, and alleviate symptoms of hormonal imbalances.

  • Sleep Support: The combination of rose, ginger, and cinnamon can have a calming and relaxing effect on the body and mind. They may help reduce anxiety, promote better sleep quality, and alleviate insomnia or restlessness.

  • Energy Boost: Ginger and cinnamon possess natural energizing properties that can help combat fatigue and improve vitality. They may provide a gentle boost of energy without the crashes associated with caffeine or sugary beverages.

  • 2 cinnamon sticks
  • 1 tablespoon dried rose petals
  • 1 tablespoon grated fresh ginger (or 1 teaspoon dried ginger)
  • 3 cups water
  • Honey or sweetener (optional)

Instructions:

  1. In a saucepan, add the cinnamon sticks, dried rose petals, and grated fresh ginger.
  2. Pour 3 cups of water into the saucepan.
  3. Bring the mixture to a boil over medium heat.
  4. Once it reaches a boil, reduce the heat and let it simmer for 10-15 minutes to allow the flavors to infuse.
  5. Remove the saucepan from the heat and strain the tea into a teapot or individual cups.
  6. If desired, add honey or sweetener to taste.
  7. Serve the tea hot and enjoy the warm and fragrant flavors of cinnamon, rose, and ginger.
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Lavender Coriander Fennel Tea

  • Lavender Coriander Fennel Tea is rich in antioxidants, which can help reduce inflammation and support overall hormonal health.
    • Lavender in the tea has calming properties that can promote better sleep and relaxation.
    • Coriander is known for its digestive benefits, aiding in healthy digestion and reducing bloating or discomfort.
    • Fennel seeds in the tea are known to help regulate hormones, particularly in women, and can provide relief from menstrual symptoms.

 


    • Lavender Coriander Fennel Tea is low in calories and sugar, making it a healthy beverage choice for those looking to maintain or lose weight.
    • The tea is caffeine-free, making it suitable for consumption before bed without affecting sleep quality.
    • Lavender Coriander Fennel Tea contains vitamins and minerals such as vitamin C, vitamin A, calcium, and iron, which are beneficial for overall health and hormone regulation.
    • Fennel seeds in the tea can act as a natural diuretic, helping to flush out toxins from the body and support kidney function.
    • The combination of lavender, coriander, and fennel in the tea may help reduce stress and anxiety, which can indirectly impact hormone balance.
    • Regular consumption of Lavender Coriander Fennel Tea can support a healthy gut microbiome, which is essential for optimal digestion and overall well-being.

    • 1 teaspoon dried lavender flowers
    • 1 teaspoon dried coriander seeds
    • 1 teaspoon fennel seeds
    • 2 cups water

Instructions

  1. In a small saucepan, bring 2 cups of water to a simmer. Do not boil.
  2.  Add the dried lavender flowers, coriander seeds, and fennel seeds to the simmered water.
  3. Turn off heat and let the mixture sit for about 5-10 minutes.
  4. Strain the tea into your cup or teapot using a fine mesh strainer or a tea infuser.
  5.