Why is gut health important? Your gut has a huge impact in your overall health. More and more studies are showing that the balance or imbalance of bacteria in your digestive system is linked to immunity, mental health conditions, and bodily functions. A way to start promoting a healthy balance of gut bacteria in your body is by taking probiotics. Try this simple recipe to start incorporating probiotics into your diet with a light snack or protein rich, plant-based breakfast.
All you will need is coconut milk and probiotic capsules to make your own coconut yogurt! The yogurt is creamy, gut healthy, versatile, and delicious!
1 14- ounce can full fat coconut milk (organic if possible, see notes for brand tips/recommendations)
2 capsules probiotics (I use vegan friendly/ see notes for recommendations)
Optional add ins
Agave, honey, or sweetener of your choice
Fresh fruit or jams
Hemp seed, granola, or flaxseed
Having trouble falling asleep? It is not uncommon for sleep to become a hard task after a busy day. Your mind is full of everything you did, everything you didn't do, and even things that need to be done tomorrow. Doing yoga before bed is a a great way to slow down your mind and body. Try these 5 restorative yoga poses right in the comfort of your bed! All you will need is 1-2 pillows, to use as a prop for support, and your breath to guide you. May you have sweet dreams and a restful night!
Child's Pose 3-5 breaths
Begin with setting your pillow on your bed vertically. Separate your knees as wide as you comfortably can while the tips of your toes touch behind you. Rest your chest and belly on your pillows while resting your forehead or ear down as well. You can stretch your arms forward or give your pillow a hug.
Butterfly Forward Bend 3-5 breaths
From a seated position, bring the soles of your feet together to touch and allow your knees to fall out to each side. Place your pillow in your lap, vertically, and fold forward to rest your forehead on it. You are welcome to hug your pillow or hold onto your feet like you are opening a book.
Happy Baby Pose 3-5 breaths
Laying on your back, bend your knees and grab onto the soles of your feet from the inside. Make sure your heels are stacked over your knees so they are not too wide. Begin to pull your feet down and at the same time kick your feet into your hands. This will help activate the posture and open up your hips while creating space in your lower back.
Supine Twist 3-5 breaths
Laying on your back, hug both knees into your chest. Then drop your knees over to the left as you extend your right arm out. Make sure to do both sides by dropping your knees over to the right.
Supine Butterfly Pose 3-5 breaths per side
Place your pillow on your bed vertically so you can lay back onto it comfortably. Bring the soles of your feet together to touch and drop your knees wide. Once you're there, one hand to your heart, the other to your belly. Close your eyes and feel your chest and belly rise and fall with each inhale and exhale.
Family rituals are important in creating a sense of belonging and identity in your home. You can have all kinds of rituals throughout the day that can teach your household values. They can be focused on anything from responsibility and compassion, to funny rituals that just lighten the energy in your home. See if you can incorporate any of these rituals into your home life:
Rituals that teach responsibility
Rituals that lighten family energy
Rituals that promote compassion