How to make Yogi Tea

How to make Yogi Tea

Do you know how to make Yogi Tea? There really is no wrong way so let’s just get in the kitchen and give it a try. I have listed one of my favorite recipes below. However do not get stuck on the ingredients. The bottom line is all you need is some filtered water, a pot and some herbs and spices. The spices below are excellent for your immune system and also wonderful for liver support.



yogi teaIngredients

  • quarts filtered water
  • cinnamon sticks
  • tablespoon cardamom seed
  • 1/2  tablespoon whole cloves
  • 1/2  tablespoon black peppercorns
  • 1 teaspoon fresh grated ginger or just peel a few inches and keep it whole.
  • 1 -2 black tea bags- Organic if possible- non flavored


Bring the water to a boil, then reduce it to a simmer. Add all of the above ingredients and then simmer for 15 minutes- 20 minutes. This takes great patience and is a great time to practice some mindfulness 🙂

I love to watch the colors change in the water.  I do not stand in front of the stove the whole time but I do take 5 minutes and just watch the water and the herbs swim together. The longer you simmer it the better but 15-20 minutes should be great. Strain and serve hot or cold.

Other items I have added to this tea are:

  • peeled turmeric
  • almond milk- once it was done simmering
  • three drops of licorice root- once it was done simmering
  • dandelion root leaves- You can get these at your health food store

PS: I have also brewed a whole pot of this in my slow cooker. Mike loves to take some of this to work and drink it as a cold tea.  It keeps for a few days in the refrigerator.



Breathing.  We all do it, but do we do it well?  And why does it matter?


The fact that we’ve been breathing since day one, you’d think we’d be better at it right? But it’s something we need to focus on and be mindful about improving because its benefit to every part of our health is astounding! I never really learned to properly breathe till I became a meditation teacher and that is 51 years!!!!!


Please do not delete this post, proper breathing really can be a game changer. Not only does proper breathing lower stress and anxiety, but it’s also responsible for providing every cell in our body with the nutrients it needs to run smoothly.  Pretty important, huh? Just stop for a moment and visualize this, isn’t it kind of mind blowing?


Most of us hold our breath without knowing it, which is also often accompanied with gritting the teeth and jaw.  Grinding your teeth or having a firm bite can cause a slew of problems. Gritting and grinding your teeth can ultimately cause dental issues in the future, and can cause problematic and frequent tension headaches. I speak from experience on this one. I use to grind my teeth all the time but once I started practicing proper breathing techniques I became more mindful and the grinding greatly reduced. I still catch myself doing it but I can redirect my attention to my breath a lot easier now. ( I spent so much money on mouth guards and crap over the years- if only I would have known then what I know now right? )

Finding out how to improve your breathing is as simple as hopping over to YouTube.  Search some simple breathing exercises and begin focusing on your breath work. As with anything on the internet do not trust any Joe blow. Make sure it is coming from someone you trust. Here are some of my favorites.

breathing meditation

Sarah McLean Breath Meditation-7 minutes


Guided Breathing Meditation With Kim Eng – 11 minutes


All in the Balance- Long Sleep Deep Breathing Audio – 6 min


Andrew Weil 4-7-8 Breathing Technique – 8 minutes




No Dairy Ranch Dressing

No Dairy Ranch Dressing

No Dairy Ranch Dressing

1 cup of olive oil or avocado oil
2 garlic cloves, peeled
1 can full-fat coconut milk- No added guar gum. Natural Value is my go-to brand right now
2 tbsp apple cider vinegar
Salt and Pepper to your taste
1 bunch fresh parsley
Optional: 2 tbsp Nutritional Yeast– Non-fortified
Blend the following in a blender or food processor until smooth
1 cup avocado or olive oil, 2 peeled garlic cloves, 1 can full-fat coconut milk, 2 tbsp apple cider vinegar, Salt and pepper to your liking and optional nutritional yeast
Add 1 large handful of parsley leaves and pulse quickly 2-4 times or just chop it by hand.
Store dressing in the fridge.
When you try this avoid thinking or ranch. Instead, think of the creamy tasty texture. Too often we want to make diety changes but expect the food to taste exactly as it was when it was filled with chemicals and sugar. Trust me you will soon crave eating healthy. There is a transition period for most but man it’s great when you arrive.
I have used this dressing on pasta, sweet potatoes and even use it as a taco topping for my famous veggie tacos. Get creative. Good food tastes great!
No Dairy Ranch Dressing
How to Effortlessly Add Healthy Benefits to Your Holiday Dishes

How to Effortlessly Add Healthy Benefits to Your Holiday Dishes

The holidays are here, and it is time to savor all the joy they bring — friends, family, meals together, giving & gratitude.  Of course, along with them are hearty dishes and sweets that can certainly wreak havoc on our bodies. Casseroles laden with cream, sugary cakes and cookies, and other tempting empty calorie bombs will adorn the dining tables we surround.  Unless we do something about it, that is! My family has always teased me when I cook or bake something new, the first thing they ask is “What is in it”? As they got older and more excited about eating healthy they stopped asking because there bodies craved good healthy food. They also took on the attitude “what I don’t know wont hurt me” lol .  During the year it is a little easier because it is just Mike and I but there is always a struggle on how I can make healthy additions to the meal without the extra friends and family members I have around my table during the holiday time.  Well,  I have a few of my favorite tricks to share with you that I now use each season, and the best part is, nobody ever notices. Don’t you tell either!!!!

My favorite ways to sneak healthy goodies into my meals are…


Go for bone broth or herbal teas

When you roast or poach food, make soups or stews, or even for your gravy, use something that gives you a boost of health instead of canned sodium-riddled broth or plain water. Using bone broth will add more depth of flavor, and it will provide you with healthy immune boosting properties.  You could also try herbal teas like ginger tea or green tea that will add a light flavor and add more antioxidants for better health.

Bone Broth


Sprinkle in some turmeric

Turmeric is a naturally powerful anti-inflammatory that is filled with antioxidants.  It is related to ginger and looks quite similar to a ginger root, and is most easily consumed in dried form.  You can sneak it into dishes by sprinkling it in and enjoy the benefits it brings.  Add just a little bit to your sweet potatoes, salad dressings, and dips. Go easy on it since the flavor can be strong to those that aren’t used to it.


Use sweet alternatives

Don’t worry — I’m not suggesting you do away with your dessert table altogether, but those unrefined sugars are what we are trying to avoid.  If you swap out the unhealthy stuff for a natural sweetener that is a better option, you’ll still get the sweet tastes everyone loves without the slew of chemicals. Try raw organic honey.  Local honey is best, which can typically be found at your local health food store.  You can also look for coconut sugar or coconut syrup, or even use dates. You all know I love me some dates. You can make any dessert pop with date paste. Garden of Eden Organics has the best dates EVER!

medjool dates


Freshen up flavors with fresh herbs

Fresh herbs add a new dimension of taste to your dishes without adding fat and calories. Plus fresh herbs naturally have their own benefits from adding more antioxidants to reducing inflammation. Experiment with your favorite ones to add more zing to your mashed potatoes or liven up your veggies. My favorite herbs right now are basil and dill. I have tried to grow my own and have flopped every time. If anyone has any hints please let me know.


The holidays don’t have to be so heavy on the unhealthy items, particularly when you use these simple tricks for making your favorite holiday dishes healthier. Let me know if you have any favorite tricks you can share with me. Remember its all in the balance!!!

If you are looking for a way to stay motivated through the holiday season and into 2018 plesae join my private Facebook Group. We discuss meditation, clean eating and exercise ideas. You can request to join here.


Have you heard of hemp seeds?

Have you heard of hemp seeds?

Have you heard of hemp seeds?

Hemp seeds have been used for thousands of years by various cultures as a traditional medicine and dietary supplement because the effects were so clearly positive. Modern science has explained why hemp has always seemed like such a healthy thing to eat, it is one of the only dietary sources of plant matter that is a complete protein. This means that it contains all 8 essential amino acids that the body cannot produce naturally, but requires for a vast number of internal processes. However, this is only one of the many attributes that make hemp seeds such a great addition to any diet and lifestyle.

Mike and I started taking hemp seeds about 2 years ago and instantly fell in love with this nutty looking seed. Hemp is the common term for a variety of plants in the Cannabis family. ( no I am not going there with this post lol ) This beneficial and versatile plant can be turned into fibers, oil, wax, resin, cloth, fuel, and a wide range of other useful products.  This seed fascinates me and the history behind this guy is double fascinating.

The benefits of hemp as a food source are mind blowing and the ways you can incorporate hemp into your diet are so vast and beautiful. Here are a few of our favorites:

  • Sprinkle some on your salad
  • Sprinkle some on your pasta dishes
  • Add some into your morning shake
  • Add a tablespoon into your favorite cookie dough recipe
  • Add a tsp on top of your sandwich
  • Incorporate a few tablespoons into your favorite sauce
  • Add 1/4 cup into your granola recipe
  • Toast some and throw them on top of a piece of avocado toast
  • Add some to your waffle recipe

Ok you get my point right? You can do ANYTHING with these seeds. Now not only do these seeds taste great but they are super rich in zinc, magnesium, calcium, phosphorous, iron, and fiber. As I mentioned above these babies are a complete protein, they contain 21 amino acids and contain GLA

The possible health benefits from enjoying hemp seeds are beginning to explode. Here is a very easy to follow article outlining some of them. Trust me on this one friends, the research is pouring in and these seeds are ALMOST as exciting to me as mushroom powder is right now 🙂

Hemp seeds

Pin It on Pinterest