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A Magical Recipe for better sleep, mood and digestion

I have been studying nutrition and holistic health since my early 20’s. I am fascinated by the benefits of many whole foods, supplements and spices. I have personally experienced the positive impact they have on both physical and emotional health. I love learning and then sharing ideas to help others save time and energy.

When I first learned about Ayurveda, which is one of the world's oldest medicine systems, I was intrigued. I have been studying the different body types and ways to find more balance ever since. I have also worked with multiple practitioners to gain a better understanding of my own body and lifestyle needs.

We know our bodies are out of balance when:

  • Not sleeping well

  • Bloated and other digestive troubles

  • Acne or skin issues

  • Food sensitivities

  • Up and down with emotions (happy then sad out of nowhere)

  • Anxious/Stressed

  • Pain and inflammation

  • Headaches or migraines

  • Cravings

  • Fatigue

Unfortunately, there isn’t a magic pill to help you fix all of this overnight, but there is one simple recipe you can incorporate nightly to begin to reduce inflammation, release toxins, ease anxiety, improve sleep, etc. Ayurveda is known to use spices as a form of medicine and is used in many recipes.

I try to do this before bedtime, especially during the winter. (It was highly recommend by my current acupuncturist who is highly-trained in both Ayurveda and Chinese Medicine)

It is one of my bonus recipe for my Winter Blues Detox ! There is still time left to join us:

Golden Milk Recipe

Ingredients (use organic when possible):

  • 1 Cup Milk (Dairy-free if you are sensitive to cow’s milk or vegan)

  • 1/4 Cup Water

  • 1/4 Teaspoon Nutmeg

  • 1/4 Teaspoon Turmeric

  • 1/4 Teaspoon Cardamom

  • 1/4 Teaspoon Cinnamon

  • 1/4 Teaspoon Ginger

  • 1/8 Teaspoon Black Pepper

  • 1 Teaspoon Maple syrup (optional)

(You can adjust the amounts to find your perfect blend. You can also add in coconut oil, ghee or other good fats and blend to make it creamier.)


  1. Bring all of ingredients except maple syrup to a boil.

  2. Simmer for about 10-15 minutes.

  3. Add to cup with syrup.

  4. Breathe, sip and enjoy!

I’ve been telling everyone about this recipe such as the woman I buy my raw dog food from, my parents, my sister, my aunt, my clients...

I feel if there is one thing you can be adding to your routine right now, it is this comforting tea. (If you aren’t wanting to keep all of those spices on hand, you can purchase a similar pre-made version at a health food store. Look for Golden Milk or Golden Tea.)

Hope to see you during the detox!




Learn even more recipes + spices to help you detox from sugar, improve mood and increase energy, with my Winter Blues Detox.

There will be a ton of recipes, self-care techniques + group support to keep you motivated:

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