What’s next after a Marie Kondo style decluttering? Top 10 tip for a Non-Toxic Home make over

There’s been such hype since Marie Kondo is on netflix on teaching people how to find joy in decluttering our home from non-joyful items.   It’s personally helped me create both physical and mental space in prioritize what’s special to honor in my own home.

In honor the theme of building a happy, healthy non toxic home, here’s a guide to share.  Also a Youtube video of a webinar I did recently that breaks it all down.  Enjoy!

Top 10 areas for Decreasing Toxic Exposures in you home.

Certain chemicals applied to your skin or in the air can be absorbed by your body and may cause harm to your cells and organ systems. They can cause inflammation and increase the body’s production of free radicals, thus increasing your likelihood of developing chronic health problems.

1. Food

  1. Shift your food purchases and consumption to organic when possible. It is most important to use organic dairy products (milk, cheese, yogurt, ice cream, etc.) Free-range meats and eggs are desirable to purchase as organic. Minimize the use of large fish (swordfish, tuna, etc.) as they are higher in mercury.
  2. Purchase organic strawberries and apples, and refer to the Environmental Working Group or Consumer Reports websites to stay current about which fruits and veggies are most important to eat organic.

2. Products

  1. Purchase the most natural cleaning and other household products you can find
  2. Avoid spraying pesticides or herbicides in your home or your property.
  3. For hair products (including shampoo and colors) look for products without alcohol, sodium lauryl sulfate, paraben, phthalate or other petrochemicals. Check your local yellow pages and magazines to see if there is an environmentally oriented hair salon in your area. Use Hair wax instead of hairspray.
  4. Avoid using hair sprays.
  5. Avoid perfumes or other skin or hair care products that use synthetic fragrances.

3. Skin Care and Makeup

  1. Use low-toxin makeup and skin creams (avoid products with: phthalates, parabens, propylene glycol, alcohols and fragrances). In general, skin care products from health food stores without the above ingredients are a safer bet.
  2. Consider using antioxidant creams on your skin: low solvent products with CoQ10 and Vitamin C. Antiperspirants and Deodorant
  3. Avoid aluminum-containing antiperspirants and antacids. Since virtually all antiperspirants contain aluminum, it may be advisable to minimize or discontinue use.
  4. Use natural make-up (sold at Whole Foods, Bare Escentuals®, 100% Pure®) www.100percentpure.com
  5. Use natural body lotion or cream, may also use coconut oil or shea butter as a moisturizer

4. Water

  1. Water can have many toxins and thus regular consumption of unfiltered water can significantly contribute to the toxic load of your body. Water quality will vary from city to city but in general it is better to filter tap water with a multi-stage carbon filter or reverse osmosis filter.
  2. Try to avoid bottled water in soft plastic containers as the plastics often leach into the water. Minimize the use of plastic water bottles that have been in a hot car. Minimize the use of camel-back type plastic water containers. Mineral waters in glass bottles are generally safe.
  3. Drink approximately 6-8 glasses of water or healthy liquids each day. Use glass when possible.
  4. Filter shower water in order to limit your exposure to chlorinated hydrocarbons.

5. Plastics

  1. Plastics can disrupt hormones in your body. Avoid plastic bottles and containers with the numbers 3, 6 and 7 on the bottom. These are most likely to leach plastics into the food, juice or water that they contain.
  2. Buy juices and water in glass containers when possible. Avoid PVCs.
  3. Do not microwave in plastic containers. Minimize washing plastic containers in the dishwasher under high heat.
  4. Minimize the use of cling wraps; try to use paper wraps.

6. Dental Care

  1. Avoid mercury amalgam fillings.
  2. Get second opinions on root canals.
  3. Pick a dentist who is aware of healthy choices for the mouth perhaps a more holistic or biologically oriented dentist who does not place new mercury fillings.
  4. Pick a non flouride toothpaste.  Use water pik, xylitol mouth rinse, and a xylitol toothpaste. Optimize your mouth and gut microbiome can also improve your oral health.

7. Home

  1. Use only green and low-VOC (volatile organic compounds) products in a remodel or a new home. Avoid furniture with particle board or buy used furniture that has had a chance to “off gas.” Let a new car off gas by keeping the windows open.
  2. Use an air filter such as a HEPA filter with a charcoal filter to clean the debris in the air.
  3. Minimize the amount of regular carpet in your home, or use natural carpets.
  4. Avoid using pesticides in your house.
  5. Take off shoes at the door to decrease indoor chemicals and pesticides.
  6. Change the filter on your furnace every 3 months, using the best allergy furnace filter you can find.  

8. Electromagnetic Fields / EMF

  1. If you have headaches or regional pain, decrease exposure to low-level electromagnetic fields.
  2. Minimize cell phone use.  Avoid putting cell phone in your breast or pant pockets
  3. Minimize your use of portable phones at home and shift to corded phone.
  4. Take the clock radio away from the head of your bed.
  5. Get the fields measured in a potential new car before you buy it. (www.ewg.org)
  6. Use this awesome hot logic minioven to heat your food to go instead of a microwave.

9. Home and Personal Care Products to avoid

  1. Chemical based cleaning products (disinfectants, bleaches, oven and drain cleaners, furniture polish, floor wax, window cleaners, etc).
  2. Mothballs, incense and commercially available scented candles
  3. Tap Water
  4. Chemical air fresheners
  5. Hairspray Nail Polish
  6. Perfume (use essential oils instead)
  7. Make-up containing chemicals
  8. Chemical soaps, body wash, lotions, creams
  9. Aluminum based antiperspirantsur Household Product Recommendations

10. Try these products instead

  1. Purchase a household water purification system (both for drinking and showering) www.aquasana.com
  2. Consider purchasing an air purification system. Change your air filters regularly Make or purchase chemical free cleaning products.
  3. Diffuse essential oils as your air freshener
  4. Diffuse essential oils as your air freshener

 

 

Finding Your Calm Webinar

Did you know that stress is known as the “the silent killer” because it can lead to heart disease, high blood pressure, chest pain, and an irregular heartbeat?

Did you know that the stress hormone, cortisol, not only causes abdominal fat to accumulate, but it also enlarges individual fat cells?

Did you know that stress can alter blood sugar levels, which can cause mood swings, fatigue, hyperglycemia, and metabolic syndrome – a major risk factor for heart attack and diabetes?

Stress is a physiological reaction to perceived harmful webinars, attacks, or threats to survival. The stress response serves a very important function, however problems occur when the response isn’t turned off. Even minor stressors trigger the body causing survival mode to kick in. This overreaction puts the body, and your health at risk for illness.

My goal is to help you to stop suffering from stress related illness. During this experience, you will learn immediately implementable techniques for reducing stress and getting your health back on track! Click below to watch the replay now.

Learn Techniques You Can Implement Today!

Don’t buy into the following myths:

Myth 1- Stress is the same for everyone.
Myth 2- Stress is always bad for you.
Myth 3- Stress is everywhere, so you can’t do anything about it.
Myth 4- No symptoms means no stress.
Myth 5- Only major symptoms of stress require attention.

Stress triggers and responses are different for everyone. When in small doses, stress isn’t harmful. While, we can’t avoid every stressful situation, we can manage how we react to stress.

Many symptoms of stress can be masked by medications or other conditions, and just because someone is not exhibiting symptoms, doesn’t mean they aren’t in a harmful state of stress. In fact, many symptoms such as headaches or an upset stomach are usually mistakenly attributed to other factors.

If you want to improve your health for good, click above and watch the replay for Finding Your Calm to learn simple stress reducing techniques you can implement on a regular basis.

Find Your Calm Recipes:

Broccoli, Avocado and Lime Salad

Not only is this salad backed with stress fighting nutrients, it’s simple to make and delicious!

Ingredients:

– 3 ripe avocados

– 1 1/2 broccoli head

– a handful of fresh coriander

For the dressing:

– Juice of 3 limes

– 2 tablespoons of tahini

– 3 tablespoons of olive oil

– 2 teaspoons of gluten free tamari

– a sprinkling of salt

Gluten Free Blueberry Banana Muffins.

Here’s something you can really indulge in! These little guys are packed with powerful antioxidants to help fight stress.  

Ingredients:

– 1 cup mashed ripe banana

– 3/4 cup + 2 tablespoons unsweetened almond milk

– 1 teaspoon apple cider vinegar

– 1 teaspoon pure vanilla extract

– 1/4 cup coconut oil, melted

– 2 cups all purpose gluten free flour

– 2 teaspoons baking powder

– 1 1/2 teaspoons cinnamon

– 1/2 teaspoon fine grain sea salt

– 1/2 teaspoon baking soda

– 1/2 cup walnut halves, chopped

– 1 1/4 cups frozen or fresh blueberries

Instructions:

  1.  Preheat oven to 350°F and grease a muffin tin.
  2.  Separately mix wet and dry ingredients.
  3.  Pour wet ingredients onto the dry ingredients and stir until just combined.
  4.  Fill each tin about 3/4 full and top with extra blueberries.
  5.  Bake at 350°F for 25 minutes.
  6. Let cool and enjoy!

Find Your Calm Workouts:

To get you started, try out one of these workout routines that you can do anywhere!


START YOUR DAY OFF RIGHT

5 Push-Ups

10 Squats

16 Plank Taps

20 Jumping Jacks

45 seconds of Rest

Repeat until 10 minutes is up


4 MOVES TO LEAVE YOU BREATHLESS

Do each move for 30 seconds, repeating 4x:

— Squats

— Knee Pushups

— V-Ups

— Mountain Climbers

— Rest


CARDIO BLAST

Repeat 2x:

— Mock Jumping Rope

— Burpee with Push-Up

— Squat Jump

— Plank Taps

— Jumping Lunge

Tailor this one to your fitness level changing your work/rest circuits


Beginner: 30 seconds or work/ 30 rest

Intermediate: 40 work / 20 rest

Advanced: 50 work / 10 rest

WANT TO LEARN MORE AND STAY CONNECTED?

Sign up for our 14 Days to Health FREE Video Series here >>https://onnalomd.com/14daystohealth/

And click here to join our amazing Facebook Community group >> www.facebook.com/groups/happyhealthcommunity

The Simple Way To Breathe To Reduce Stress

Ever feel stressed out? Ever get anxious, worried, depressed, or upset?

There’s nothing more crucial than to have control of your breath when you are in a place of uncertainty, fear or even panic. When you routinely engage in a patterned in a breathing. Be it 5 minutes to 11 minutes to 31 minutes a day. Your body will be trained to know how to handle distress when situations arise.

Try this for 5 mins every day before you start your day. Or while driving or commuting or waiting in line in the store. Learn to use your breathing to regulate your nervous system and release it from reacting to every situation that arise.

Try this technique from the © The Teachings of Yogi Bhajan:

Posture: Sit in any comfortable meditative posture with a straight spine, chin in, chest lifted.

Eyes: Close your eyes.

Breath: Concentrate on your breath. Inhale through the nose in eight equal strokes. Exhale through the nose in one deep and powerful stroke.

Time: Continue for 11 minutes.

To Finish: Inhale deeply, hold the breath 5-10 seconds, and exhale. Inhale deeply, hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply, hold the breath 15-20 seconds, and this time roll your shoulders as fast as you can. Exhale and relax.

So when your coworkers are being difficult, breathe in for the count of 8 strokes and breathe out in 1. If you kids are fighting in the back of the car nonstop. Breathe in 8 breathe out 1. If you are feeling that nothing is working out in your favor that day. Breathe in 8 breathe out 1. Breath is one tool that won’t go away no matter what. Our lives truly depend on our breath. Train it. Befriend it.

 

“The eight strokes will make you watch and count the breath and that will force you to relate to your breath. Best procedure is that you do this exercise every evening. Eleven minutes a day of eight-stroke breathing can give you enough energy to balance your (daily) consumption of (pranic) life and take you out of stress. Is it possible? Do you have eleven minutes?”
-Yogi Bhajan

 

Compliments of the © The Teachings of Yogi Bhajan. Learn more here: 3HO Website

 

Tricks of the Trade to Keep Your Skin Happy and Your Body Healthy While On The Road

Want to know my top travel tips for staying happy and healthy on the road? I’ll tell you!

I’ve been investing in lots of education to boost my practice as a practitioner so I can serve my patients better – and that means more travels to different time zones. It also means more nights spent in hotel rooms for conferences.

So how do I manage to stay happy and healthy while I am in different time zones and in different hotels all around the world?

Read below and I’ll let you in on my tricks of the trade.  

While these are wonderful tips for life in general, these are especially helpful in your home away from home. Once you try a few of these tips you’ll see lots of incredible benefits, such as brilliant glowing skin.

Here are my top travel tips:

1. Supplement with magnesium.

I take magnesium before I go to bed. I usually take about 400mg and sometimes more. It helps me relax my nervous system and to sleep better.  It also minimizes my muscles from stiffness from sitting around all day in conferences or on planes. Sometimes I like to start taking magnesium the day before I start traveling. Magnesium glycinate is my preferred kind, but magnesium citrate is also helpful if you get constipated from traveling.

2. Hydration.

This is essential always, but it is especially important to start increasing your hydration before traveling. By the time you see your lips are dry in the mirror, you are already playing catch up and dealing with a deficit. Stay ahead of the game and drink at least 10 glasses a day. I now carry a lime or a lemon in my carry on, since it’s a sure way to make any water more palatable wherever I go. Plus a splash of lime or lemon helps my kids to drink more water too. (One caveat: Citric acid in lemon is not good for the coating of our teeth, so drink lemon water shortly before or after a meal where your stomach acid is going to be high anyways.)

3. Beauty Sleep.

Anything that can maximize your sleep is key to all benefits! For example a deep sleep promotes better immune response, cell regeneration, effective learning rates, etc. Melatonin certainly promotes sleep and it is also a powerful antioxidant.

Here’s a list of what I do to promote beauty sleep:

4. Relax with Inner Balance by HeartMath.

This is an incredible piece of technology that I use this for 5-10 minutes whenever I feel I can’t do my usual meditation routine. I also use it if I wake up in the middle of the night feeling jet lagged. It’s a profound and simple tool that measures my heart rate and gives me immediate feedback on my breathing and relaxation response.

5. Skin Care.

Be sure to put on sunscreen before you go out, but be sure to invest in the safest sunscreen for you and your family. Also, it is a good habit to wash your face well at night. This helps to purify the face from toxins that you may have acquired throughout the day from cosmetics and air pollutants. Air pollutants specifically includes many harmful substances such as polycyclic aromatic hydrocarbons from gas fuels, fumes, and cigarette smokes. These harmful exposures are found to be just as damaging to our skin as UV lights.

6. Eat Light.

This is especially important when changing time zones. Did you know that it takes at least a few days to adjust your gut motility pattern? Your gut motility pattern guides your hunger and bowel movements. Thus, I recommend you avoid grains and sweets those first few days of traveling. Instead, focus on greens, a simple protein shake, and MCT oils as your gut takes time to adjust to the new time zone. That ensures that you are not hungry, as you’ll be eating healthy veggies, proteins, and fats. Furthermore your brain will be happy with the MCT oils and all the veggie fibers will keep your bowels moving too.

In essence, there are many strategies you have when it comes to keeping your skin healthy and your body happy while you are on the road.

When you supplement with magnesium, hydrate, sleep deeply, relax, take care of your skin, and eat light – you will be well on your way to traveling like a happy healthy pro. I hope you try at least one of these tips when you go on your next adventure. When you feel physically healthy and radiant from within, your skin AND your aura will glow! Plus as an added bonus, a simple outfit will show your beauty and your suitcase will inevitably be lighter too!

Happy Travels,

Dr. Onna Lo

A fizzy gut healing surprise: Beet Kvass

Fermented food has been known to help rebuild our gut flora and support immune response along with digestion in our gut. This year, in supporting my own gut healing journey, I set the intention to learn the art of all things fermented. We had all these excess beets from our CSA veggie box, so we started making this simple refreshing, fermented drink. A nice alternative to kombucha.

Beet Kvass

Ingredients:

  • 3 medium beets cut into small chunks
  • 2 – 3 slices of ginger
  • 4 tsp salt
  • Filtered water
  • 1 large glass jar

Instructions:

  1. Place beets in a bowl and sprinkle with salt. Combine the mixture and place into the glass container and fill with filtered water. Cover container.
  2. Keep at room temperature for 3 to 6 days until it starts tasting tart. I like mine tart, so I keep it for 5-6 days. Then transfer liquid into container to be refrigerated.
  3. You can keep some left over Kvass as inoculant for the next batch.
  4. Recommend 1/2 cup per day. I use the leftover beet chunks as pickles for a side dish or in salads. You can add them to soups, but heating will kill the beneficial bacteria.

***It is always important to keep the liquid covering the food that’s fermenting to prevent mold from growing.

ENJOY!!!

 

My Not-So-Secret Weapon to Rewire Our Chronic Stress Response

Every time I pick up to write, at first, I always imagined talking about the Adrenal-cortisol pathway, or Leaky gut syndrome,  like many of my peers, in order to educate my readers about these common themes that I see daily in my practice.  Instead, I want to go straight to offering you these effective, precious tools that were taught for thousands of years, and shared by my teacher Yogi Bhajan.  They are so simple in addressing the ultimate underlying root cause – our burnt out Nervous System, our Autonomic Response that are stuck in FLIGHT or FIGHT mode, and unable to trigger the RELAXATION response at will.

Kundalini Yoga sets are designed to reprogram our nervous system using breath, movements, sound currents and mental vibrations in short amounts of time.

This is the no.1 set I share with my patients who have fatigue and low mood.  Do it 1st thing in the morning, for 40 days, starting at the shortest time (1 minute each) and work up to full length.

A Yoga Set to Build and Stabilize your Energy – Surya Kriya

General Kundalini Yoga Rules:

  • Always tune into this practice with reciting the mantra “Ong Namo Guru Dev Namo” 3 times. A traditional practice for you to tune in deeply to the consciousness of this ancient practice.
  • If necessary, you can sit in Easy Pose (simple cross-legged position), instead of Rock Pose.  But feel free to use pillows and socks to prop and support your ankles and hip.
  • You can always cut down the times specified proportionately, but not make longer.  E.g.  3 mins  –> 1 min  (1/3)  or —> 1.5 min (1/2) for rest of the exercises.

1. Right Nostril Breath.

Come sitting up in easy pose with lower back tucked in, the chest high and the chin parallel to the
ground and slightly tucked in.  Raise the left hand and block off the left nostril with your thumb.  Take long slow deep breathing through your right nostril.  (3 minutes)

2. Sat Kriya.

Sit in Rock Pose.  or easy pose if need to.  Arms held up overhead with the upper arms hugging your ears.  Fingers clasped together with index fingers pointing straight up and palms touching.  Chant the word ‘Saat’ (sounds like Yacht) as you pull your Navel Point in and up.  Chant the word ‘Naam’ as you relax your Navel Point.  Let the breath regulate itself.  Eyes closed and focused at the center of your brows.  (3 minutes)

Then inhale with your nose, hold your breath, squeeze your pelvic muscles and navel point up. Then Relax.

3. Rest.

Remain in Rock Pose, or easy pose.  Rest with eyes closed and focused at Brow Point.  Breathe normally.  (1 minute)

4. Sat Kriya.

Repeat exercise 2 for 2 minutes.

5. Rest.

Remain in Rock Pose, or easy pose.  Rest with eyes closed and focused at Brow Point.  Breathe normally.  (1 minute)

6. Spinal Flex.

Hold your shins with your hands firmly.  Inhale through your nose as you lift your chest high, and tilt your pelvis forward.  Then, exhale through your nose as you collapse your chest down, and tilt your pelvis gently the opposite way.  Continue this fluid movement, and keep your chin level without bobbing it up and down. Like riding a horse.  (3 minutes)

7. Frog Pose.

  1. Come standing up slowly and place your feet close together with heels touching, and feet pointing out at an angle.  Squat down on tiptoes with fingertips touching the ground in between the legs. Knees apart, and heels remain touching.  Head is up.
  2. Inhale with nose, and straighten your legs, keep fingertips touching the group.  Bring the chin to the chest.
  3. Exhale and move to a. position again.
  4. Repeat 26 times.

8. Head Turns.

Come into Rock Pose.  Rest a moment.  Fold your hands on your lap and turn your head to the Left as you inhale with your nose slowly.  Then, turn your head to the Right and Exhale with your nose slowly.  Low Slow Deep Breathing.  (3 minutes)

9.  Side Bends.

Remain in Rock pose.  Bring your hands to your shoulders, and thumbs in back, fingers in front. Without twisting, inhale as you bend to the left and exhale as your bend to the right. Like a pendulum.  Slow Deep Breathing.

10. Slow Meditative Breath.

Sit now in Easy Pose.  Hands on your knees in Gyan Mudra – touching your thumb with index finger.Keep a firm concentration at your Brow Point.  Apply a light Root Lock, pulling your pelvic floor muscles and navel point muscles in and up. Begin Slow Deep Breathing. (6 minutes)

11. Deep Relaxation.

Come lying flat on your back, and your arms by the sides with palms facing up.  Your eyes gently closed, and breath soft and normal. (7 minutes)



 

Set taken from Master’s Touch Teacher training manual.

Making your own Almond Milk

Almond milk is low glycemic alternative to rice milk and soy milk, and it is less expensive and more healthy when you make it yourself.screen-shot-2016-09-09-at-10-53-24-am

Its sweetness and flavor is heavenly when you drink it right away.  You are also eliminating additives like carrageenan that’s been associated with adverse health effects.

Because of its light taste, it can be used in place of regular milk in recipes for baking.  We also use the leftover almond pulp to make almond flour for use in recipes!

Prep time: 15 minutes

Ingredients

  • 1 cup raw organic almonds 
  • 4 cups pure filtered water
  • 1 pinch cinnamon (option)
  • dates, honey (optional)
  1. Soak almonds for at least 12 hours in pure water with ½ tsp sea salt. 
  2. Rinse almonds well. Mix almonds with pure water in blender or Vitamix for 3-5 minutes until smooth and creamy.screen-shot-2016-09-09-at-10-54-59-am
  3. Strain mixture into a large bowl through a cheese cloth.
  4. (Optional) Put mixture back into blender with soaked dates, or honey.
  5. Pour into glass jar and store in fridge for up to 5 days.
  6.  To make almond flour, save the pulp of the almonds, put on cookie sheet and dehydrate in oven on 200 degree until completely dry. Run through blender or food processor to make almond flour, which can be used in
    recipes in place of flour.

An Immune Booster: Yogi Tea Recipe

Ever feel horrible when going through a detox, or a change in diet, or sometimes just feeling under the weather?

This is my secret weapon.

Yogi Tea is a health promoting, delicious, soothing drink and coffee substitute.  I like to make a big pot of it and drink it throughout the day, especially in the winter months, or when I am doing a detox.

In the science of yogic foods the spices used are said to have the following properties:

  • Black pepper: blood purifier
  • Cardamom pods: digestive aid
  • Cloves: beneficial to the nervous systemscreen-shot-2016-09-08-at-9-32-51-pm
  • Cinnamon: strengthens the bones
  • Ginger root: healing for colds and flu, increases energy

The milk in the tea binds the flavor of the spices.  Other milk substitutes can be used. A homeopathic dose of black tea binds the effects of all the ingredients, creating just the right medicinal balance.  The cinnamon creates enough sweetness that you might not need to add honey.

(Bonus tip:  watch the cloves dance in the boiling water, and smell the aroma of the cardamom. It’s a beautiful sight.)

Ingredients:

For each cup:
10 ounces of water (about 1 1/3 cups)
3 whole cloves
4 whole green cardamom pods, cracked
4 whole black peppercorns
½ stick cinnamon
¼ teaspoon black tea
½ cup milk or equivalent
2 slices fresh ginger root

Cooking Instructions:

Bring water to a boil and add spices. Cover and boil 15 to 20 minutes, then add black tea. Let sit for a few minutes, then add the milk and return to a boil. Don’t let it boil over. When it reaches a boil, remove immediately from heat, strain, and sweeten with honey, if desired.

Golden Milk: A recipe for healing inflammation

Turmeric has been used for many years to fight depression, aches and pains, inflammation, degenerative brain disorders, heart disease, and preventing cancer, and common colds.  

You can make it with dairy free milk.  It is important to cook in an oil in order to release the medicinal benefits of turmeric.  To get the full anti-inflammatory benefits, drink it  first thing in the morning and before bed, and avoid eating for another 30 minutes after.  This recipe allows you to make your Golden Milk in batches.

Prep Time: 5 minutes             Cook Time: 10 minutes

Ingredients for the Golden paste:

  • ½ cup of turmeric powder
  • 1 cup of water

Directions for the Golden paste:

  1. Cook the ingredients at low – medium heat for about 5-10 minutes, until it has a “toothpaste” consistency. Store in a glass jar in the fridge for up to three weeks.

Ingredients for the Golden milk:

  • 1 tablespoon of golden paste
  • 2 cups of dairy free milk  made from coconut, almond, soy, rice, hemp
  • 1 teaspoon of olive oil or coconut oil
  • 1 pinch of black pepper
  • optional: pinch of cinnamon, or 1 tsp of honey

Directions for the Golden Milk:

  1. Mix 1 tablespoon of Golden paste with the milk, oil, blackpepper and optional sweetener.
  2. Heat in small pot SLOWLY while stirring until well.
  3. Ready to serve.