Blog, Herbal Remedies/Drinks, Recipes, Women's Hormonal Health

A Hormone Balancing Tea For Painful or Irregular Periods

A painful period is your body’s way of telling you something is off. If you are missing work or school because of a painful cycle, then something is wrong. Ideally, your period would sneak up on you with ninja stealth. No cramping, no bloating, no breast tenderness, no extreme fatigue. Your cycle would come every 28-35 days, and it would last 4-7 days.

If this doesn’t sound like your story, don’t panic. By implementing certain foods and supplements, as well as making certain lifestyle adjustments, you can and will get there.

Many women today are experiencing issues with abnormal periods because of something called Post Pill Syndrome. This takes place typically 4-6 months after quitting the birth control pill and symptoms include:

  • Menstrual irregularities including loss of menstruation, heavy menstruation, painful periods, and short cycles (less than 24 days).
  • Hormonal changes like infertility, hypothyroidism, hair loss, breast tenderness, acne, and adrenal dysfunction.
  • Migraines and headaches.
  • Changes in body composition like breast size, weight gain, or difficulty losing weight.
  • Mood disorders including anxiety and depression.
  • Digestive symptoms including bowel changes, digestive upset, gas, or bloating.
  • Inflammation and other immune imbalances.

But it is possible to balance your hormones. One way you can start balancing them today is by drinking this hormonal balancing tea. I personally found success with it when I discontinued the pill 10 years ago.

If you are currently suffering from any of the above symptoms, I encourage you to schedule your consultation with me today so we can get to the root of the problem. You shouldn’t have to suffer. Hormonal balance is achievable.

xxxxx

Health Coach Jenna

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Herbal Remedies/Drinks, Recipes, Uncategorized

Turmeric Latte

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From curing the common cold to preventing or fighting against cancer, turmeric is an essential spice that you should become familiar with. With a long history of being used in traditional medicines such as ancient India’s Ayurveda, it has lately become more recognized in western practices – it’s really no surprise that it is currently the most studied spice on the planet.

Beat aches, pains and inflammation with Mother Nature’s greatest anti- inflammatory weapon. If you are suffering from pain, and/or participate in athletic activities, turmeric is your best friend. Don’t make the mistake of taking Advil after your athletic training, exercise, yoga, etc. It will kill your mitochondria and your gut flora.

I try to drink a warm cup of turmeric milk everyday. I especially make sure I get my cup in after my yoga practice, as it’s nature’s best anti-inflammatory, helping relieve any general aches and pains. Plus, it’s really delicious – making it a nice treat before bed.

Turmeric Latte Recipe:

Ingredients:

  • 2 cups of coconut milk (or your dairy-free milk of choice)
  • 1 teaspoon dried turmeric powder OR one half-inch fresh turmeric thinly sliced
  • 1 teaspoon dried ginger powder OR one half-inch piece of peeled, fresh ginger
  • 1/2 teaspoon cinnamon.
  • A dash of freshly ground black pepper
  • Honey to taste (use local if possible – this will also help with allergies and do not add to the milk when it is HOT, as this turns the honey toxic. Wait until it is warm.)

Directions:

  1. Combine all the ingredients (except the honey) into a blender.
  2. Blend for 30 seconds to a minute.
  3. Pour mixture into saucepan over medium heat.
  4. Bring to boil.
  5. Turn off heat, cover, and allow mixture to cool for a few minutes.
  6. Add honey.
  7. Serve and enjoy!

Alternatively, if you do not have a blender, skip steps one and two and combine all ingredients in a saucepan. If you are using fresh ginger and turmeric, use a strainer to filter them out before serving.

Enjoy!

Health Coach Jenna

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Blog, Herbal Remedies/Drinks, Recipes

Matcha Bomb!

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My Matcha game is strong, y’all. I used to really enjoy bulletproof coffee in the morning before practice. But now that I don’t drink coffee anymore, I kind of felt left out from the party. Not anymore! This Matcha Bomb is creamy and dreamy.

So what’s matcha you ask?!

Matcha green tea is made from young green tea leaves, and is ground into a fine powder giving it a bright and vibrant green color.

Matcha is:

  • High in antioxidants
  • Promotes concentration due to the L-Theanine. Traditionally, monks drank matcha as a means to relax and meditate while staying alert.
  • Increases energy levels and endurance without the side-effects of coffee like nervousness.
  • Supports the immune system with its high content of Vitamin A and C.

Personally, I jive better with matcha as it gives me a steady release of caffeine throughout my morning, unlike the intense surge of nervous energy that coffee gives me.

Matcha Bomb Recipe:

Ingredients:

  • 1 cup dairy free milk (I use coconut milk, but other nut milks work nicely, too)
  • 1/2 teaspoon of matcha powder
  • 1 tablespoon of coconut oil or Bulletproof High Octane Oil
  • 1 tablespoon ghee from grass-fed cows, or unsalted butter from grass-fed cows (KerryGold is a good option)
  • Maple syrup to taste (do not use honey because honey should not be heated)

Directions:

  1. Put all of your ingredients in a blender and blend until frothy and smooth.
  2. Pour contents into saucepan and heat over low heat until it comes to a low boil.
  3. Pour into your favorite mug and enjoy!

xxxxxx

Health Coach Jenna

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Blog, Health & Wellness, Herbal Remedies/Drinks, Recipes, Travel & Health

My Quick and Easy Cold Fighting Remedy Recipe

gingerteaThere is never a good time for a cold – especially while on the road! Right now I can feel one coming on so I’ve made a quick and easy cold fighting remedy: Ginger tea with turmeric and honey.

Why does it work?

The ginger is an immune booster and it also clears the micro-circulatory channels of the body, including those annoying sinuses that flare up during colds. Ginger also warms up the body, so it promotes healthy sweating that detoxifies and releases cold symptoms. Turmeric is rich in curcumin which can prevent infections from getting worse. It’s also a powerful anti-inflammatory that will aid in faster healing. The honey is anti-bacterial and antiviral, and also helps soothe the throat as well as provide a sweetness to the drink.

My Quick and Easy Cold Fighting Remedy:

Ingredients:

  • 1/2 an inch of peeled, fresh ginger cut up into small chunks, or 1 teaspoon of ginger powder
  •  1/2 an inch of peeled, fresh turmeric cut up into small chunks or 1 teaspoon of turmeric powder
  •  Honey to taste (use raw if possible and remember honey is high in fructose so don’t go all crazy with it. I use about 1 tablespoon)

Directions:

  1. Pour boiling water over the turmeric and ginger.
  2. Let infuse until warm. About 5-10 minutes
  3. Stir in honey. 
  4. Add lemon if available.

If you are on the road and can’t find turmeric, no worries – the ginger and honey will still work wonders!

When I’m done with my tea I like to reuse the fresh ginger and turmeric to make another cup. Of course you can’t do this if using powders, but the fresh roots can make at least two powerful cups of cold-fighting goodness.

Now, go show that cold who is boss!

Health Coach Jenna

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Blog, Health & Wellness, Herbal Remedies/Drinks, Recipes

10 Reasons to Drink Turmeric Milk + RECIPE

turmeric

From curing the common cold to preventing or fighting against cancer, turmeric is an essential spice that you should become familiar with. With a long history of being used in traditional medicines such as ancient India’s Ayurveda, it has lately become more recognized in western practices – it’s really no surprise that it is currently the most studied spice on the planet.

I try to drink a warm cup of turmeric milk (aka “Golden Milk”) everyday. I especially make sure I get my cup in when studying yoga in India, as it’s nature’s best anti-inflammatory, helping relieve any general aches and pains. Plus, it’s really delicious – making it a nice treat before bed.

Healing Properties of Turmeric:

1. Cancer fighter.

2. Reduces symptoms of depression.

3. Cures the common cold.

4. Relieves arthritis pain.

5. Balances Hormones.

6. Relieves general aches and pains in the body.

7. Reduces risk of Alzheimer’s Disease.

8. Lowers cholesterol.

9. Alleviates allergies.

10. Helps wounds heal faster.

And these are just a tip of the iceberg of all the healing properties of turmeric.

Alright, so now that you know how AMAZING turmeric is, are you ready to make some turmeric milk?!

Turmeric Milk Recipe:

Ingredients:

  • 2 cups of coconut milk (or your dairy-free milk of choice)
  • 1 teaspoon dried turmeric powder OR one half-inch fresh turmeric thinly sliced
  • 1 teaspoon dried ginger powder OR one half-inch piece of peeled, fresh ginger
  • 1/2 teaspoon cinnamon.
  • A dash of freshly ground black pepper
  • Honey to taste (use local if possible – this will also help with allergies and do not add to the milk when it is HOT, as this turns the honey toxic. Wait until it is warm.)

Directions:

  1. Combine all the ingredients (except the honey) into a blender.
  2. Blend for 30 seconds to a minute.
  3. Pour mixture into saucepan over medium heat.
  4. Bring to boil.
  5. Turn off heat, cover, and allow mixture to cool for a few minutes.
  6. Add honey.
  7. Serve and enjoy!

Alternatively, if you do not have a blender, skip steps one and two and combine all ingredients in a saucepan. If you are using fresh ginger and turmeric, use a strainer to filter them out before serving.

In addition to drinking turmeric milk, I also cook with turmeric as much as possible. There are tons of delicious recipes out there ranging from coconut curries to lentil soups. Here is a list of some goodies:

Curry Cream of Carrot Soup 

Turmeric Spiced Rice 

Spiced Kale Scramble 

Creamy Pumpkin Curry 

However you choose to get your daily dose of turmeric, make sure to ingest it after it has been heated. This is why drinking it in a warm beverage or cooking with it is best, as the heat activates the turmeric. Also, adding freshly ground black pepper boosts turmeric absorption by 2,000%! You can also increase turmeric’s healing properties by mixing it with a healthy fat such as ghee or coconut oil.

And guess what? Turmeric milk checks off all of the above!

Enjoy!

Health Coach Jenna

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Blog, Health & Wellness, Herbal Remedies/Drinks, Weight Loss

The Most Important Ritual For Your Health That You Can Start Today

lemons

What is the first thing you do in the morning? Take a moment and think about it. We all have our rituals and routines. Perhaps you hit the snooze button a few times. Maybe you get up straight away and wash your face. Perhaps you snuggle up with your beloved dog or cat.

Now, think about the first thing you eat or drink in the morning. Is it water? Coffee? Tea?

It may not seem important, but every choice you make regarding your daily routine can either build up your resistance to disease, or burn the house down.

So what is the number one ritual that you can start today that will improve your health more than anything else?:

Drinking a big ole’ cup of warm water and lemon.

Yup, it’s that easy.

All you have to do is drink a cup of warm water with lemon (make sure the water is WARM and not hot, as hot water kills the lemon’s enzymes) BEFORE you ingest anything else besides water.

Benefits of drinking warm water with lemon:

1. Eliminates Toxins: Your organs work hard every night while you sleep to eliminate toxins from your body. By flushing them out with warm water and lemon every morning, you facilitate this process. Think of it as an oil change in a car. Flushing clean oil through the engine is essential to keep it working efficiently. Warm water with lemon does the same thing for us.

Lemons also help flush out unwanted materials because they increase the rate of urination in the body. This not only flushes out toxins, but keeps your urinary tract healthy.

2. Boosts Immune System: Lemons are high in vitamin C, which is great for fighting colds.

3. Aids Weight Loss: Lemons help curb hunger cravings because they are high in pectin fiber.

4. Balances pH: Lemons may be sour, but surprisingly they are an alkaline food. Drinking a cup of warm water with lemon in the morning helps to balance you pH, and an alkaline body is crucial to good health. When the body is too acidic, digestive disorders such as acid reflux and ulcers can occur. It can also result in low energy and fatigue.

5. Helps Digestion: Warm water stimulates the gastrointestinal tract and lemons are packed with minerals and vitamins that help loosen toxins in the digestive tract.

6. Healthy Skin: Lemon water cleanses toxins from the blood, which keeps skin clear. They are also high in vitamin C, which helps decrease wrinkles and blemishes. Because they flush out toxins, they may also help in reducing cellulite. I’ve personally found success with this.

7. Balances Hormones: Warm water with lemon helps hydrate the body. When the body is hydrated, so are the adrenal glands that along with your thyroid create energy and secrete important hormones in your body. When these glands are dehydrated they can’t do their job, resulting in constipation, stress, fatigue, acne, etc.

The recipe is simple and the benefits worth the small effort. All you need is half a lemon squeezed in a cup of warm water in the morning, and you will begin to see big results.

Which one of these benefits are you most looking forward to experiencing once starting this ritual? Or, if you already drink warm water with lemon, what have been the biggest results you’ve noticed? Please share in the comments section below.

Enjoy Sipping Yo’ Lemon,

Health Coach Jenna

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Blog, Fermentation Station, Herbal Remedies/Drinks, Recipes

How To Make Your Own Kombucha

kombucha If you are like me and drink kombucha every day for its amazing health benefits, then you might have figured out already that buying the stuff can get VERY expensive. This is why I brew my own at home! It’s much more cost efficient and I can play around with different flavors. Making kombucha takes some patience at first,but once you’ve found your groove, it’s super easy!

How to Make Kombucha: What you will need:

  • 1 gallon GLASS container  with lid
  • 8 tea bags (green, black, oolong, or herbal. Do not use Earl Grey as this contains oils which can cause mold.)
  • 1 cup of refined white sugar (this is the ONLY time it is okay to use refined white sugar!)
  • 2 cups starter tea (kombucha from last batch or from a friend) or apple cider vinegar
  • 13-14 cups of filtered water
  • 1 Scoby (live culture) Get one from a friend or if this is not an option you can order online.
  • 1 wooden or plastic stirring utensil (metal compromises the live culture)
  • 1 coffee filter
  • 1 rubber band

Directions: **VERY IMPORTANT** Wash hands before and make sure all materials are clean. If they are not this bacteria could cause mold on your kombucha and you will have to throw out your batch and start from scratch.

1. Heat  water and pour into glass container

2. Add 1 cup sugar and stir with plastic or wooden utensil  until all sugar is dissolved.

3. Place tea bags in the water to steep and place lid on top.

4. Cool the water to 68- 85°F  (I usually let it sit overnight).

5. Remove the tea bags.

6. Add the 2 cups of starter tea or apple cider vinegar.

7. Add the active kombucha scoby. IMG_1460   IMG_1462 8. Cover the jar with a coffee filter and a rubber band. IMG_1463 9. Allow the mixture to sit undisturbed at 68-85°F, out of direct sunlight, for 14-30 days, or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste. I let mine ferment for a full 30 days so it is not so sweet, but you can experiment to see what works for you.

10.  After 14-30 days, remove the coffee filter and put the scoby along with 2 cups of your newly made kombucha in a sealed glass container to save for your next batch.

*Optional- Add fruit to the kombucha at this stage. I like to add chopped ginger (gives it a spicy kick and adds more of a detoxing element) and lemon to mine. IMG_1459 11. Place the lid on the jar and put the jar back in it’s spot out of the sunlight for 2 more days. This is the fizzing process and creates more carbonation. It also gives time for  the fruit to infuse if you have chosen to add it.

12. Strain the fruit from the liquid, and place your fresh batch of kombucha in the fridge. You can even bottle it in individual glass jars ( I like to use old store bought kombucha bottles) for convenience.

Happy Brewing!

Health Coach Jenna HealtherNotions_Logo_Stacked

Blog, Herbal Remedies/Drinks, Recipes

Energy Boosting (and Cramp Fighting!) Hot Cacao

For an alternative to coffee for your energy boost in the morning, check out this creamy and delicious hot cacao. Not only does it provide you with magnesium, fiber, and antioxidants, but it sends your body a steady stream of energy that will not spike and crash like the rush from coffee.

As for women, this drink is an excellent cramp fighter! I like to enjoy this little cup of goodness on the first day of my Ladies’ Holiday, when my cramps are at their worst. The caffeine in the cacao will alleviate your cramps, and the *maca is an adaptogen, facilitating the body’s ability to adapt to and regulate stress responses, as well as balance hormones.

Yes, please!

Energy Boosting (and Cramp Fighting!) Hot Cacao with Maca

Ingredients:

  • 1 tablespoon Raw Cacao Powder
  • 1 teaspoon Maca Powder
  • pinch of cinnamon
  • 1 teaspoon coconut oil
  • 1 1/4 cups of water OR unsweetened dairy free milk for a creamier cacao
  • (optional) maple syrup, honey, or coconut sugar to taste

Directions:

Mix ingredients well in a sauce pan over low to medium heat. Pour and enjoy.

Do you have any other natural remedy for cramps? What’s your favorite? Please share in the comments section below!

*Women who have high testosterone levels should not consume maca.

 

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