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! 
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Ingredients: 

Yogurt 
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 
Vanilla extract
Fresh fruit or jams
Hemp seed, granola, or flaxseed

Instructions:

1. Read tips before starting process! 
2. Shake your coconut milk well. Then pour into a sterilized glass jar (You can sterilize your jar by rinsing it with boiling water. Make sure you dry and let the jar cool before adding ingredients.). If the coconut milk is still clumped together or separating, whisk until it’s smooth. 
3. Empty your probiotic capsules into the jar. It is important that you use a wooden or plastic spoon, NOT metal. The metal can react with the probiotics and ruin the yogurt. Stir until smooth. Press the probiotic against the sides of the jar with the spoon until evenly dispersed. 
4. Cover the mixture with a clean cheesecloth and secure with a rubber band. 
5. Let the yogurt activate for 24-48 hours in a warm place. The longer it rests, the tangier the yogurt will become. 
6. Once your yogurt has reached your desired amount of tanginess, cover with a lid and refrigerate until cold. Refrigerating will also help thicken your yogurt!

TIPS:

• PROBIOTICS: Please make sure your probiotic is of higher quality and not the cheapest one you can find. It is important to invest in your gut and spend a little extra when it comes to health. It is also important that your probiotics do not contain PREbiotics. 
• You can use vegan friendly probiotics, which I prefer. Some good options are Jarrow Probiotic 10 billion or Nature Made Digestive Probiotic 10 billion.
• COCONUT MILK: Not any brand of coconut milk will yield the same results. Canned coconut milk that contains guar gum makes a smoother consistency and prevents separation. Brands that don’t contain guar gum may separate. In that case, you may end up with a smaller amount of yogurt which you can scoop from the top. Once scooped out, mix and enjoy. 
• FERMENTATION:Try wrapping your cloth around the jar to keep it warmer. In the summer, when your home is warmer, it is fine to keep your jar in the pantry. You can also put your jar in the oven with the oven light on but oven OFF. The light will keep the jar at a perfect temperature for the fermentation process to happen. 
• Allow the yogurt to ferment for 36 hours then mix it (with a wooden spoon. Taste it!) then place it in the fridge for 10-12 hours or overnight to thicken to your desired amount. 
• ADD ONS: you can enjoy this yogurt on its own or add your choice of sweetener. Personally, I love topping this yogurt with granola, fresh fruit, and hemp seed hearts for extra protein!

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! 

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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.

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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. 

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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. ​