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🌱 The Connection Between Energy & Sleep Are you struggling with fatigue during the day and restless nights? You’re not alone. Energy levels and sleep quality are deeply interconnected, and by making simple adjustments to your diet and lifestyle, you can restore balance and feel your best every day. 🔹 The Science Behind Energy & Sleep Your body’s ability to stay energized throughout the day and get restful sleep at night is influenced by several factors, including: ✅ Nutrient intake (especially iron, magnesium, and B vitamins) ✅ Stress and cortisol levels ✅ Gut health and digestion ✅ Hormonal balance (melatonin, serotonin, and insulin regulation) By incorporating plant-based whole foods  and mindful daily habits, you can optimize your body’s natural energy production and improve your sleep quality—without relying on caffeine or sleep aids. 🔹 Plant-Based Nutrition for Energy & Vitality A whole-food, plant-based diet provides essential vitamins and minerals to boost energy naturally. Here’s what to focus on: ✅ Iron-Rich Foods (For Circulation & Oxygen Flow) 🔹 Sources: Lentils, chickpeas, dark leafy greens (kale, collard greens, spinach), quinoa, blackstrap molasses, pumpkin seeds.💡 Pair iron-rich foods with vitamin C (citrus, bell peppers, tomatoes) to enhance absorption. ✅ Magnesium-Rich Foods (For Stress Reduction & Muscle Relaxation) 🔹 Sources: Almonds, pumpkin seeds, avocados, dark chocolate, bananas, leafy greens, cashews.💡 Magnesium regulates the nervous system and reduces stress hormones like cortisol. ✅ B Vitamins for Energy Metabolism 🔹 Sources: Nutritional yeast, whole grains, mushrooms, legumes, seeds, fortified plant-based milks.💡 These help convert food into usable energy and support adrenal health. ✅ Healthy Fats for Brain & Hormone Balance 🔹 Sources: Avocados, walnuts, flaxseeds, hemp seeds, chia seeds, olives, coconut.💡 Essential fats support brain function and stabilize blood sugar for sustained energy. ✅ Hydration & Electrolytes 🔹 Drink plenty of spring water, herbal teas, and fresh juices  throughout the day.💡 Add a pinch of sea salt to water to replenish minerals! 🔹 Natural Ways to Improve Sleep Quality A consistent routine and the right plant-based foods will help you achieve deeper, more restorative sleep. ✅ Tryptophan-Rich Foods (Promotes Sleep Hormones) 🔹 Sources: Pumpkin seeds, sesame seeds, walnuts, almonds, bananas, chickpeas, oats.💡 Tryptophan converts into serotonin and melatonin, regulating sleep cycles. ✅ Calcium & Magnesium for Relaxation 🔹 Sources: Almonds, figs, tahini, leafy greens, sea vegetables, sesame seeds.💡 Calcium supports melatonin production, while magnesium calms the nervous system. ✅ Herbal Teas for Deep Sleep 🔹 Chamomile, valerian root, passionflower, lemon balm, lavender.💡 Drink herbal tea 30-60 minutes before bed to enhance relaxation. ✅ Reduce Evening Stimulants ❌ Avoid caffeine, sugar, and heavy meals at least 3 hours before bedtime.💡 Instead, opt for a light, nutrient-dense meal and calming herbal tea. ✅ Create a Wind-Down Routine 🔹 Establish a consistent bedtime , turn off screens 1 hour before sleep , and practice deep breathing or meditation  to relax the mind. 🔹 Daily Routine for Sustained Energy & Better Sleep Follow this simple plan to optimize energy and sleep: 🌞 Morning Routine (Energy Boost) ✔️ Start your day with warm water + lemon  to kickstart digestion. ✔️ Eat an iron-rich, plant-based breakfast  (e.g., a smoothie with greens & seeds). ✔️ Move your body with gentle stretching or deep breathing exercises. ✔️ Stay hydrated with spring water & fresh herbal teas. 🌙 Evening Routine (For Deep Sleep) ✔️ Eat a light dinner with magnesium & tryptophan-rich foods. ✔️ Drink herbal tea  to calm the nervous system. ✔️ Apply magnesium oil  to relieve tension before bed. ✔️ Turn off screens and unwind with meditation or deep breathing. My Final Thoughts By making small, intentional changes in your diet and lifestyle, you can optimize your energy levels and improve your sleep naturally.  Start implementing these tips today, and let me know how they work for you!

Have You Ever Struggled with Meal Planning? You’re not alone. Many people start out with great intentions—they download a meal plan, buy all the ingredients, and follow recipes for a week or two. But then, life happens. Schedules become chaotic, and suddenly, that structured plan starts feeling like a burden rather than a solution. Traditional meal planning often forces you to follow someone else’s rules, leaving little room for your own tastes, lifestyle, or needs. It’s no wonder so many people find it difficult to stick with long-term. That’s exactly why I created the Nourish by Naija Method —a meal-planning framework that gives you structure without the rigidity . Instead of telling you exactly what to eat, it empowers you to build balanced meals using foods you love , while still making sure you’re getting all the nutrients you need. In this post, I’ll break down what makes this method different, why it works, and how you can implement it in your life—without stress, overwhelm, or complicated meal prep routines.   What is the Nourish by Naija Method? The Nourish by Naija Method  is a structured yet flexible approach  to meal planning that prioritizes skills over dependence . Instead of relying on rigid meal plans or pre-written recipes, you’ll learn how to create your own meals  using six essential food categories. This method is all about: ✅ Building meals around foods you actually enjoy . ✅ Offering flexibility  while ensuring balanced nutrition. ✅ Helping you develop confidence in the kitchen. ✅ Making meal planning sustainable and stress-free . Unlike traditional meal plans, which tell you exactly what to eat, this framework teaches you how to create meals that fit your life, your schedule, and your unique health goals .   The 6 Essential Food Categories The Nourish by Naija Method  organizes food into six key categories to help you build well-balanced, nutrient-rich meals: 1️⃣ Low-Glycemic Vegetables  – spinach, cucumbers, zucchini, bell peppers. 2️⃣ Starchier Vegetables & Whole Grains  – sweet potatoes, quinoa, lentils. 3️⃣ Fruits  – berries, apples, bananas, citrus. 4️⃣ Plant-Based Proteins  – chickpeas, black beans, tofu, tempeh. 5️⃣ Healthy Fats  – avocados, nuts, seeds, extra virgin olive oil. 6️⃣ Flavor Enhancers  – herbs, spices, dressings, homemade sauces. By choosing a variety of foods within each category , you’ll naturally create meals that are delicious, nourishing, and satisfying—without having to follow a rigid plan.   How to Implement the Nourish by Naija Method Meal planning with this method is simple and flexible . Here’s how you can start using it right away: ✅ Step 1: Identify Your Health Goals  – Are you looking to improve digestion, boost energy, or eat more whole foods? Start here. ✅ Step 2: Choose Foods You Love  – Pick ingredients from each category that excite you. ✅ Step 3: Build Your Weekly Food Framework  – Instead of planning every meal, select ingredients  to use throughout the week. ✅ Step 4: Create Simple, Balanced Meals  – Mix and match your chosen ingredients for quick, stress-free meals. ✅ Step 5: Adjust as Needed  – This method evolves with your lifestyle , so tweak it based on what works best for you. By using this approach, meal planning feels easy and natural —not like a chore.   Why This Method Works Unlike traditional meal planning, which can feel restrictive, the Nourish by Naija Method  gives you: ✔️ Flexibility & freedom  – No more following a strict meal plan. ✔️ Time savings  – No more last-minute grocery store runs or dinner dilemmas. ✔️ Confidence in the kitchen  – Learn how to create balanced meals without depending on recipes . ✔️ Sustainable healthy habits  – This isn’t a quick fix—it’s a lifestyle shift.   Ready to Get Started? Download Your Nourish by Naija Method template! To make implementing this method even easier, I’ve created a free Nourish by Naija Method Template  just for you! Click the button below to download your free template  and start meal planning with ease. Let’s make mealtime simple, delicious, and stress-free! 🚀✨

A tangy dressing that is sure to take any salad over the top! Garlic Vinaigrette Ingredients 1 1/4 cup olive oil 1 1/4 cup apple cider vinegar 8 garlic cloves, lightly crushed 3 Tbs lemon juice, freshly squeezed 1 tsp coconut sugar 1/2 tsp black pepper 1 tsp salt Directions Make Place all ingredients in a mason and shake well. Then sit the vinaigrette in the refrigerator for 2-3 days to marinate.

This salad, though simple, has a depth of flavor that is a surprising delight for your tastebuds. Here's a quick video of me preparing the salad. Easy Kale Sa;ad Ingredients 1 lb kale, chopped 1 cup carrots, matchstick 1/4 cup vinaigrette of choice 1 Tbs sesame oil 1 lime, juiced 1 tsp salt 1/2 cup dried blueberries Directions Prep Measure ingredients and have a large bowl ready to assemble the salad. Make To a large bowl, add kale, salt, lime juice and sesame oil. Using your hands, thoroughly massage kale under desired tenderness is reached. Add dressing and carrots to the massaged kale. Proceed with massaging the ingredients. Add the dried blueberries and gently toss until well distributed.

This light, refreshing and subtly sweet grain-free dish is a great start to the day. Check out this quick video (that includes taste tests) to see how I put this together. Apple Rawnola Ingredients 2 cups sunflower seeds, soaked 1/2 cup dates, pitted and soaked 1/4 cup goji berries, soaked (use raisins as an alternative) 6 cups apple, quartered 2 tsp cinnamon 1/4 tsp nutmeg, freshly ground Directions Prep Soak seeds for at least 30 minutes. Make In a food processor, add seeds, dates and spices. Pulse until a course texture appears. Pour mixture into a bowl and set aside. Add apples to the food processor and pulse until apples are chunky. Mix apples with the mixture in a bowl and fold in goji berries.

A delicious steamed bean pudding flavored with bell peppers, onions and spices. It is great as the main dish or served as a side dish. Moin-Moin or MoiMoi is a bean pudding made from a mixture of washed and peeled beans, onions and freshly ground peppers. Prepare all of your ingredients for the blender. After blending, pour into silicone muffin pan. Nigerian Moin Moin Ingredients 2 cups black-eyed beans, peeled and soaked 2 red bell peppers, chopped 1 scotch bonnet pepper 3 garlic cloves 1 red onion, chopped 3-4 seasoning cubes (e.g. Maggie or Knorr) 2 tsp salt 2 nori sheets, finely ground 1 in ginger 1/4 tsp nutmeg, freshly grated 3 Tbs red palm oil Directions Prep Blend the nori sheets into flakes and set aside. Preheat oven to 425 degrees Fahrenheit. Make Add all ingredients EXCEPT the nori sheets to a blender. Blend until the batter is uniform. Once the batter is uniform, add the nori sheets to the batter and pulse 3-4 times to mix in. Pour the batter into a silicone muffin pan and then place the muffin pan into a 9x13 glass casserole dish filled halfway with water. Cover the dish with parchment paper and aluminum foil. Bake in the oven for 45 minutes.

This quick bread uses wholesome ingredients and is great as a sweet snack. Pumpkin Bread - WFPB Ingredients 1 1/2 cup Oat Flour 1 cup pumpkin puree 1 cup coconut sugar 1/4 cup agave optional 1 Tbs cinnamon, ground 1/2 tsp ginger, ground 1/2 tsp cloves, ground 1/4 cup coconut oil, melted or unsweetened applesauce 1 tsp vanilla extract 1 1/2 tsp baking soda 1/2 tsp salt 1 1/2 Tbs apple cider vinegar Directions Prep Preheat oven to 350 degrees Fahrenheit and line a standard loaf pan with parchment paper. Make In a large mixing bowl, combine the flour, pumpkin puree, coconut sugar, cinnamon, ginger, cloves, coconut oil, vanilla, baking soda and salt. Stir well. Add the vinegar and stir quickly to ensure it is fully incorporated. Transfer the batter to the loaf pan evenly. Bake until the center of the load starts to crack and the bread feels firm to the touch. This takes around 45 minutes. Allow to cool completely before removing from the loaf pan and cutting. .

This healthy and colorful dish is delicious and delights the tongue with its bold flavors and differing textures. Moroccan Inspired Fonio Ingredients 2 Tbs olive oil 1/2 red bell pepper, diced 1/2 red onion, diced 1 zucchini, cubed 1 tsp salt 1 cup fonio (can substitute millet or couscous) 1/4 cup raisins 1 1/2 cups water or broth 1 tsp cumin 1 tsp ground coriander 1/2 tsp ground cinnamon 1 tsp ground turmeric 1 tsp ground black pepper garlic cloves 2 Tbs lemon juice 1 carrot, grated 1 cup chickpeas 1/2 cup cilantro 1/2 cup parsley 1/2 cup mint 1/2 cup sliced almonds optional topping 1/2 cup pomegranate seeds optional topping Directions Make Place the red pepper, red onion and zucchini on a baking tray. Drizzle with the olive oil and sprinkle over the salt. Bake for 20 minutes at 350 degrees Meanwhile, in a small bowl whisk the cumin, ground coriander, cinnamon, turmeric, black pepper, grated garlic, lemon juice and olive oil with the boiling water. Pour over the cooked fonio and raisins (in a large mixing bowl) and let stand for 10 minutes. Once soaked and cooled slightly, fluff up the grains with a fork. Add the chickpeas, grated carrot and fresh herbs (reserving some herbs for garnish) and give everything a good stir. Sprinkle over the almonds, pomegranate and remaining herbs and serve.

Quick and easy dish that is full of flavor and vegetables. This dish is put together rather quickly in a skillet. Watch this video to see me create this recipe! Spinach & Feta vEggs Ingredients 1/2 onion, diced 1 red bell pepper, diced 2 tsp garlic powder 1 tsp smoked paprika 2 tsp Turmeric, ground 2 tsp black pepper 1/2 tsp black salt, optional 6 oz spinach, frozen extra firm tofu, crumbled 1/3 cup vegan feta cheese, crumbled Directions Prep Dice desired veggies and set aside. Make Add onions and bell peppers to a preheated pan over medium heat and water saute for about 2 minutes. Add crumbled tofu to the pan and stir well. Add all spices and mix well to incorporate thoroughly. Taste and adjust seasonings if needed. Add in spinach and mix well. Add in the non-dairy feta cheese and mix well. Serve immediately.

These oats are quick and full of bold flavors that sing in your mouth with a little kick. Korean Inspired Oats Ingredients 1/2 cup rolled oats 1 tsp better than bouillon 1 cup water 1/2 tsp ginger, freshly grated 1/2 tsp lemongrass paste 1 Tbs maple syrup (or agave) 1 tsp soy sauce 2 tsp gochujang (Korean Red Pepper Paste) Directions Make To a saucepan, add all ingredients of medium-high heat. Cook for about 5 minutes (or until desired consistency is reached). Serve immediately and add toppings if desired. Toppings include nori sheets, cilantro, sesame seeds, etc.

This quinoa recipe is great for breakfast, lunch or dinner. The fresh herbs bolster the flavor of this dish that keeps you wanting more. Mediterranean Inspired Quinoa Ingredients 2 cup quinoa, rinsed well 3 roma tomatoes, sliced 10 oz spinach, chopped 1/4 cup basil, chiffonade 3 garlic cloves, minced 2 Tbs nutritional yeast, optional 1/2 tsp salt 1/2 tsp black pepper, freshly cracked Directions Prep Cook quinoa according to package instructions. Set aside. Make In a pan over medium heat, gently water saute tomatoes and spinach until spinach wilts. Add basil, garlic and seasonings. Stir well. Add mixure to the prepared quinoa and mix well. Adjust for seasoning.

At its core, meat pies are short-crust pastries filled with ground meat, potatoes and carrots. It is typically sold by street vendors as snacks in Nigeria. When I think of meat pies, I recall the best afternoon snacks when coming home from school. The challenge was always not to eat too many as they are a labor of love to make large batches. Nigerian Meatless Pie Ingredients Pastry Dough 4 Tbs red palm oil (or vegan butter) 2 tsp baking powder 1/2 tsp salt 2 Tbs flax seeds, ground 4 cup whole wheat pastry flour 1 cup water, warmed Pie Filling 2 cup walnuts, soaked 2 yukon gold potatoes, chopped 3 carrots, chopped 1 red onion, diced 1 scotch bonnet pepper, diced 2 tsp thyme, dried 1 tsp onion powder 1 tsp garlic powder 3 seasoning cube Maggie or Knorr 2 tsp curry powder 1/8 tsp nutmeg, fresh 1/2 cup vegetable broth 2 tsp arrowroot powder 2 tsp water Directions Make - Pastry Dough Add all dry ingredients to a bowl and mix well. Using a fork, cut in the red palm oil. Add the warmed water 1/4 cup at a time kneading the mixture until a dough forms. Once the dough is formed and is not sticky, place it in a covered bowl and let it rest in the refrigerator for 15-30 minutes. Remove the dough from the refrigerator and portion out 10 pieces. Using a rolling pin, roll out the dough into circles and add the filling. Make - Pie Filling Prep Make a slurry combining arrowroot starch and water. Set aside. Chop potatoes and dice red onion, scotch bonnet pepper and carrots. Set aside. Make Rinse and drain walnuts. Place in a food processor and pulse until the texture resembles ground meat-like crumbles. Set aside. Water saute red onions and scotch bonnet pepper in a saucepan until translucent over medium heat. Add chopped potatoes, carrots, nut meat to the pan. Add all spices to the saucepan and stir well. Taste for seasoning and adjust if necessary. Add vegetable broth to pan and simmer for 5-10 minutes, until potatoes are almost cooked through. Add arrowroot starch slurry to the pan and mix well. The filling should be thick and creamy. Add the filling to the pastry dough. Bake for 20 minutes at 375 degrees Fahrenheit.

Level up your coleslaw recipe. This colorful and flavorful dish is quick and easy. This festive coleslaw can easily scale up for you to take to your next potluck or family gathering. Festive Coleslaw Ingredients 1 cup carrots, shredded 1 red bell pepper, thinly sliced 1/4 red cabbage, thinly sliced 1/4 green cabbage, thinly sliced 1/2 red onion, thinly sliced 2 green onions, sliced on bias 3 Tbs chili lime cream sauce 2 Tbs medjool dates, finely chopped 2 tsp sesame oil Directions Make Using a mandolin or box grater, shred the carrots, cabbage, bell pepper and red onion. Pit and chop the medjool dates. Slice green onions on a 45-degree bias. Add sliced veggies, sesame oil, dates and chili lime cream sauce to a bowl. Mix well.

This is the sauce you did not know you needed! This sauce is a rich and luscious sauce that is great as a mayonnaise replacement, a veggie dip or a condiment for burgers. Oil and dairy are far from missed in this recipe. Coleslaw is a typical side served with Nigerian dishes. I replaced the mayonnaise-base sauce with this chili lime creme sauce and it was a game-changer. Chili Lime Creme Sauce Ingredients 1/2 cup cashews, soaked 2 Tbs lime juice, fresh apple cider vinegar 1 Tbs agave syrup 1/2 cup water 1 Tbs chili powder, ground 2 tsp smoked paprika 1/4 tsp salt Directions Prep Soak cashews for 2-12 hours. Make Rinse soaked cashews and add to a high-speed blender. Add all remaining ingredients to the blender and blend until creamy and smooth. (Water can be added if it needs to be thinned) Store in an airtight container and place in the fridge for 3-5 days.

Try this deliciously sweet side dish that has all of the flavor and texture of fried plantain with a fraction of the oil. To optimize this dish, be sure to select ripe plantains. It should have many black spots and be slightly soft to the touch. I love plantain and it is often served as a fried side dish in many Nigerian dishes. However, I wanted to capture to texture of fried plantain without all of the oil. So, this recipe minimally coats the plantain slices in coconut oil and baked. I have found this approach to be ideal as it is a comparable mouth-feel to fried plantain. After baking, I like to take things up a notch by tossing the plantain in a bit of coconut nectar. This last step is optional but totally worth it. Baked Plantain Ingredients 2 ripe plantains, sliced on bias 2 Tbs coconut oil 1 tsp cinnamon, ground 1/2 tsp salt 1 Tbs coconut nectar, optional Directions Prep Preheat the oven to 425 degrees Make In a bowl, add coconut oil, cinnamon and salt. Mix thoroughly. Peel and slice the plantains into 1/2 inch slices, cut on a bias. Add to bowl and toss well. On a parchment-lined baking sheet, arrange the plantain in a single layer. Bake for 20 minutes, turning halfway until plantains are golden brown

A party without jollof rice is just a meeting. Jollof rice is one of the most common West African dishes eaten in the regions of Nigeria, Ghana, Togo, Senegal, Gambia, Mali, Sierra Leone, Ivory Coast, Cameroon, and Liberia. However, each of these West African countries has its variation of this meal. It is inexpensive and easy to make, yet delicious. Wow! I did not know what I've been missing. Thank you! –Angela Edmond If I am asked about my favorite foods, undoubtedly jollof rice is mentioned. It is my childhood top pick. This incredibly flavorful rice dish is one to learn and keep in your repertoire. This recipe focuses on the delicious flavor embedded in the rice. So, no meat/fish are added in an effort to maintain purity. Nigerian Jollof Rice Ingredients 8 oz whole peeled tomatoes, canned or 3 Roma tomatoes, fresh 3 red bell pepper, stemmed, seeded & chopped 1 scotch bonnet pepper, stemmed, seeded & chopped 3 garlic cloves, divided 1 in ginger 4 Tbs red palm oil 2 cups brown basmati rice, parboiled 2 red onions, divided 2 Tbs tomato paste 1 tsp turmeric, ground 1 tsp liquid smoke 1 tsp smoked paprika 1 Tbs thyme, dried 2 bay leaf 2 cup vegetable broth Directions Prep Preheat the oven to 375 degrees. Thinly slice one of the red onions and set aside. Make Add bell pepper, tomatoes, garlic cloves, Maggie cubes, ginger and one red onion to a high-speed blender and puree until smooth. Heat palm oil in a dutch oven over medium-high heat. Add the sliced onions and tomato paste to the oil and simmer until the onions are translucent and the tomato paste darkens in color. Add the blended tomato mixture to the pan and bring to a simmer. Reduce heat to medium, cover with lid and simmer until the sauce is reduced by a third. Add salt to taste, thyme, smoked paprika, liquid smoke and turmeric to the reduction. With reduced sauce at a simmer, add the rice, stock and bay leaf to pan bring to a simmer. Cover with a lid. Transfer the pot to the oven and cook until rice is just tender, ~25 minutes. Remove the dutch oven from the oven and let it sit on the stovetop covered for 15 minutes. Remove lid and bay leaf. Fluff rice with a fork and adjust seasoning if necessary.

What is a V-steam? Ancient hydrotherapy used by midwives in Africa, Asia and South America passed from generation to generation to nurture and cleanse the uterus through herbal infused vaginal steaming What does it do? It does a number of things. Primarily, it enhanced the circulation of blood flow in the reproductive area, supports the renewing of the endometrial lining, cleanses and warms the uterus and reduces muscle tightness. It is also known to help with menstruation issues, fertility issues and assist in balancing hormones. If you experience painful cramping: The dark blood at the onset of your period is what did not flush out the last cycle and the dark blood at the end of the period is from many months, even years of accumulation on the uterine membrane. The accumulation hardens, darkens and thickens which makes the uterus work and cramp harder to expel the indurated material. The combination of steam and essential oils from the plants penetrate deeply into the cervix and uterus to dislodge indurated menstrual fluids and pathological accumulations that have not properly sloughed off with each monthly cycle. Induration of the uterine membrane causes the uterus to cramp fiercely to expel the hardened or thickened accumulation. When to do it and for how long? Immediately after your period ends. Each steaming session should be 15-30 minutes in length What herbs to use? Herbal combinations are customized for the purpose of your steam. If your goal is to work on menstruation issues, fertility issues or a general cleanse, the herbal combinations and ratios will change. Consult your local certified herbalist to help you. Whatever you do, be sure the herbs are organic!!! Herbs are sprayed with pesticides and you do not want that vaping in your nether region! If you do not know where to start, perhaps start by using organic teas... Common herbs used for general cleanse vaginal steam baths include Oregano, basil, marigold, rosemary; Additional herbs used are listed on the screen: burdock leaves, motherwort, chamomile, yarrow, plantain, squaw vine, lavender and thyme. Who is this indicated for? In ancient times, vaginal steaming was primarily used after childbirth to help the uterus return to a pre-pregnancy state. So, it is great for postpartum. It also used for fibroids, cysts, hemorrhoids, clots, vaginal dryness, endometriosis, menopause, hormonal imbalances and vaginal odors. Who is contraindicated? If you are pregnant or currently on your period, wait until the baby arrives or your period ends. After ovulation, you must know for sure you are not pregnant. If you have an IUD, this is not recommended. If you have vaginal piercings, they should be removed before steaming. If you have very heavy bleeding, that should be reduced first. Infections are not indicated. Message to the haters... You may hear some people saying this is all a hoax or even potentially harmful. It is always crazy to me how allopathic doctors routinely recommend pharmaceuticals with harmful side effects on a regular basis without much concern. But, when a natural and harmless therapy is recommended, all of sudden there is no scientific research. blah, blah, blah. Something used for millennia without harm is plenty of research. And yes, the vagina naturally cleans itself. The steam simply loosens any indurated material so that it can be released naturally. V-steam demonstration Setup chair and turn on crockpot/rice cooker Take a shower Assemble herbs Boil water Put on the steam robe Allow water to cool a bit before adding delicate herbs as the essential oils will evaporate. I cup fresh or 3 tbsp dried herbs Simmer slowly for 10 minutes Steep for 5 minutes Use forearm to test the steam Put socks on your feet. Feet must stay warm and sit for 20 minutes State your intention before seating on the seat and be sure you have peed Sit for 10-30 minutes and do what makes you feel good. I like to read books or listen to music or a great audiobook or binge-watch NB videos! Afterward, the woman should ideally lie in bed for an hour under warm covers or just be sure to stay out of all drafts and keep warm. Bedtime is the best time to do vaginal steam. How often? When there is pathology with menses, we ask the woman to do three steams within the week before her period begins. She repeats this monthly until her menstrual fluids are pink and there is no cramping. What to expect You may sweat and sweat is good. It means you are detoxifying. It is relaxing. Self-care is healthcare. So, be in the moment and enjoy it. It's similar to getting a facial for your uterus You may experience shorter/lighter periods. You may also experience discharge as your body releases what is not needed You should feel very comfortable and soothing. After 5 minutes you can taste the herbs on your tongue. HOW IT WORKS: steam, heat and essential oils, enter the vagina through the cervix into the uterus and acts like the oven-off spray. You spray it and then you see all of the caked-on dirt start to melt away. If you have an indurated uterine membrane or debris stuck to the uterine membrane, the steam, heat and essential oil loosen the material. There will be changes in menstruation. It may look like coffee grounds, clots, chocolate syrup, minced meat. Like the saying goes, better an empty apartment than a bad tenant! Your menstrual flow may change initially. Typically, 1 week of vaginal steaming is enough. If no pathology, 4-6x per year as preventative maintenance is great. If there are pathologies, it should be done monthly until pathology improves. The best time is just before your period 1-3x in a week. Disposal Please don't toss it in the trash. Pour the liquid in your garden or grounds. Place the used herbs in your home plants or put them in your composting bin. LINKS TO PRODUCTS USED Vaginal Steam Seat: https://amzn.to/3tKlF2g Miniature Slow Cooker: https://amzn.to/3tJo0KR Vaginal Steam Robe: https://amzn.to/2ML5xgx Oregano Tea: https://www.buddhateas.com/oregano-tea.html?acc=86b20716fbd5b253d27cec43127089bc Raspberry Leaf Tea: https://www.buddhateas.com/red-raspberry-leaf-tea.html?acc=86b20716fbd5b253d27cec43127089bc Holy Basil Tea: https://www.buddhateas.com/holy-basil-tea.html?acc=86b20716fbd5b253d27cec43127089bc Calendula (Marigold) Tea: https://www.buddhateas.com/calendula-flowers-tea.html?acc=86b20716fbd5b253d27cec43127089bc Rosemary Tea: https://www.buddhateas.com/rosemary-tea.html?acc=86b20716fbd5b253d27cec43127089bc

At some point in life, we have all had an acne breakout and they are no fun. If acne is a recurring problem for you, these 3 drinks will help relieve the root cause of acne. Acne is caused by something blocking the follicles. Typically, it is a buildup of harmful bacteria, yeast and/or candida within the digestive tract. It is also attributed to hormonal imbalances. So taking birth control pills and antibiotics add to this issue. Eating processed foods that contain refined sugars and hydrogenated oils are certainly causative. And perhaps a lesser-known fact is drinking chlorinated and fluoridated water. All of the aforementioned can increase the growth of bad bacteria, yeast, and candida within the body. TIPS! Wash your pillows and pillowcases. They are sponges for our dead skin cells, dust, body oil, sweat and pet dander Be mindful that natural healing does not happen overnight. Allow for 1-2 months of consistent use to see true changes Food allergy-tested Make sure your ingredients are organic Drink 1 Genesis: For our 1st drink, we're beginning with Genesis. It is simply licorice root tea. This delicious tea is naturally sweet and has been used for centuries as a natural skin brightener for eczema and acne due to its anti-inflammatory and anti-microbial properties. It helps to fade any acne scarring you may have. To prepare. simply bring spring water to a gentle simmer. and place in your licorice root tea. Turn off the heat and allow it to steep, the longer the better, and enjoy. You can enjoy 1-2 cups per day. Drink 2 Fresh Start: Calling this fresh start as it’s a great replacement for coffee. Our next drink has 3 rockstar ingredients. First are oats. Oats are amazing for skin due to its silica and D-beta glucan content. Silica's chief function is healthy skin, hair and nails. It is needed to maintain flexible arteries. Used in the formation of collagen for bones and connective tissue. D-beta glucans have antioxidant properties that soothe red and irritated skin. It also helps repair skin damaged by the sun. The next amazing ingredient is matcha. Matcha is finely powdered green tea leaves. Matcha comes from the same plant as green tea, but since it’s made from the entire leaf, it packs in a more concentrated amount of antioxidants and beneficial plant compounds. Green tea is great too, but, its akin to boiling kale or spinach and drinking the water and throwing that kale/spinach away. There is so much to be said for matcha that I could go on and on but I'll save that for another video. The next ingredient is cinnamon. Cinnamon is antibacterial, anti-inflammatory and an antioxidant that improves circulation acts as an astringent to close pores and make the skin more supple. So to make the drink, you'll need a blender, our 3 rockstar ingredients plus, vanilla, and maple syrup. This drink can be served hot or cold. Today, we're doing a chilled version of this. Simply place all of the ingredients in your blender and enjoy. To get the instructions, click the link in the description box for the downloadable PDF Drink 3 Knockout: Our last Drink is called Knockout. It actually flushes out the liver and packs a bit of a punch from one of its ingredients. Why am I talking about a liver flush when this video is about acne? Because the liver is key in detoxification. The buildup of toxins in the liver can show up as acne. The toxic buildup is from eating junk food, processed foods, fried foods, just foods lacking substantial nutrients. The liver acts like a filter for the body. But, if the filter is filled with junk, it will do its best to purge the toxins and that typically shows itself as acne and rashes. So, the knockout juice has 4 ingredients: carrot juice for vitamin A which supports healthy skin texture; turmeric for its ORAC value and anti-inflammatory properties; garlic cloves for its medicinal compound, allicin. Allicin is a compound produced when garlic is crushed or chopped. It's been found to reduce inflammation and offer antioxidant benefits. When the clove is crushed or chopped, an enzyme, alliinase, is released and that is responsible for the pungent smell associated with garlic. And EVOO as an anti-inflammatory oil that will support vitamin A absorbability because vitamin A is fat-soluble. Drink this over a period of 30-minutes so that it can be absorbed. You'll drink this 2x in one day a minimum of once per week for 1-2 months. Drink 3 Knockout: Liver Flush: drink 1x per week for about 1-2 months 16oz carrot juice 2 tsp EVOO 1000mg turmeric high ORAC 2 garlic cloves Drink 2x in same day. Double recipe. Sip the juice as a meal over 20-30 minutes

This video discusses the 4 key nutrients required to prevent hair loss naturally and a meal idea that incorporates all of these nutrients and more. Hair loss is a common problem. Watch this video to know how you can tackle and prevent these problems by enhancing your diet! The first nutrient is zinc. Why does your hair/body need zinc? Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Common signs that your body needs zinc. loss of appetite weight loss diarrhea wounds healing slowly or not at all decreased sense of taste or smell hair loss Foods high in zinc Chickpeas Peas beans lentils tofu chia/hemp/pumpkin/sesame seeds quinoa walnuts/cashews 🌱 Next is Vitamin A. Why does your hair need vitamin a? All cells need vitamin A for growth. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy. Common signs your body needs Vitamin A Dry skin Dry eyes Night blindness Acne breakouts Infertility Immunodeficiency (frequent colds/infections) Foods high in vitamin a mangoes papaya Spinach kale squashes carrots sweet potatoes (also has B7, biotin)(as discussed in the last video) Biotin is vitamin B7 and supports healthy skin and hair through fat synthesis. Signs of deficiency include: Fatigue Depression/anxiety Red or sore tongue numbness/tingling in feet heart palpitations B-complex vitamins are wiped out by alcohol and caffeine consumption Biotin Food Sources Peanuts Almonds Swiss chard 🌱 Next is Essential Fatty Acids. Why does your hair need EFAs? omega-3s nourish the hair and support its growth, and they also reduce the inflammation sometimes associated with hair loss. In addition to making your hair look healthy and shiny, omega-3 acids can give your skin a more hydrated and youthful appearance. Common signs your body needs EFAs Problems with hair, skin and nails Fatigue Trouble with sleep Joint pain/leg cramps Excessive ear wax Foods High in EFAs Flaxseeds Chia seeds Hemp seeds Edamame Seaweed Algae (this is where fish get their omega 3s) 🌱 Next is Iron. Why does your hair need iron? Well, first, iron is the most common nutrient deficiency. It carries and delivers oxygen to your hair growth cells thereby stimulating the production of hair strands. Ferrous iron needs copper and vitamin C present to be absorbed. Phytates (found in beans, coffee and cocoa) can inhibit iron absorption by up to 80%. But, consuming iron with Vitamin C counteracts this. Common signs your body needs iron Heavy periods you're pale out of breath easily cold feet/hands Dizzy Pica: craving ice, dirt, paint, starch Foods high in Iron Spinach Lentils Edamame chickpeas beans tofu cashews pumpkin/chia seeds dried apricots/figs quinoa Turmeric Chlorella Now let's put our formula into action. This alkalizing meal is a lunch meal that should keep you satisfied for the remainder of the day. We're making loaded sweet potatoes! This meal includes high amounts of our 4 key nutrients plus our bonus nutrient, biotin. Loaded Sweet Potato Recipe - Serves 2 INGREDIENTS (always be sure to use organic ingredients and non-GMO) 1/3 cup of water 1/3 cup of hummus 2 sweet potatoes, cooked 1 14-oz can chickpeas 2 tbsp hemp seeds 1 cup frozen peas 1 cup edamame 1 cup sun-dried tomatoes 1 tbsp dulse flakes 1-2 cups fresh spinach 1-2 tbsp fresh thyme 1/3 cup of broccoli sprouts DIRECTIONS 1) Add water and hummus to a pot and stir until hummus melts 2) Then add chickpeas, peas, edamame and sun-dried tomatoes and stir 3) Allow the mixture to reach a low simmer 4) Then stir in fresh spinach and dulse flakes 5) Garnish with hemp seeds, fresh thyme, broccoli sprouts and add balsamic vinegar drizzle 6) Add the bean mixture to your sweet potato and ENJOY! NUTRITION INFO FOR 2 SERVINGS Calories -1044 Protein -52g Fat -10g Carb -176g Fiber - 35g Zinc - 11g Iron - 22g Vitamin A - 97,108 EFAs - 6000mg of ALA Omega 3s Magnesium - 650mg Biotin - 18mcg Vitamin E - 11 IU Folate - 707mcg

We all know and want to eat more fresh, local organic produce. This means shifting our buying habits to purchasing more frequently rather than always buying in bulk. One of the best places to purchase local, organic produce is your local Farmer Market. Here are 5 tips to make the most of your experience. 1. Create a Meal Plan Buy what you need often. Know what you need by meal planning. 2. Have Small Bills with You (Cash) Some farmers do not accept debit/credit cards and many do not have a lot of change. So, having 1's and 5's will help you out. 3. Take Your Own Bags Do your part in saving our planet by regularly utilizing reusable shopping bags. Not only is this good for the environment, it is also helpful as many farmers to not have grocery bags to transport your items. 4. Go Early or Go Late Going early gets you the best selections. If selecting the absolute best of the best is important to you, arrive as close to market open as possible. Going late gets you the best deals. If saving money or getting discounted bulk items is important to you, go just before the market closes. 5. Ask the Farmer Most of the time, you are meeting the person who actually grew the produce you are purchasing. Take advantage of this and ask questions. Really know and understand where your food comes from. Some questions to ask are: Where is your farm located? Is it a public farm? Is the farm organic? Does the farm spray any pesticides? How long has the farm been in operation? When was the produce picked? Best practices on ways to prepare and store