During the menstrual cycle the uterus prepares itself for implantation of a fertilised egg.  If this does not happen then the uterus will shed its lining and this is known as menstruation or a “period”.

Usually the menstruation cycle is between 28-35 days.  On day 1, the cycle begins with bleeding and this usually lasts 3-7 days.  The cycle ends just before the next menstrual period.

The menstrual cycle is carefully regulated by several hormones.  Luteinizing Hormone (LH), Follicle-stimulating Hormone (FSH), Estrogen and Progesterone.

The cycle is divided into three phases:

The first phase is before the egg is released

The second phase is ovulation where the egg is released

The third phase is after release of the egg


This phase is the first day of bleeding when the egg is not fertilized and the lining of the uterus begins to shed.  In this phase, estrogen and progesterone levels are low.  You will probably be feeling more tired during this phase. 

The pituitary gland starts to increases production of FSH and estrogen is secreted to stimulate the egg cells in the ovaries to grow and mature.  This takes about 13 days.  You will have a boost of energy during this phase and its a good time for exercise as you will have more testosterone.  You might also find that you have new ideas, feel motivated to have a clear out or tidy up and help out others too.  This is a good time to start new projects.  This phase ends with ovulation.


The pituitary gland now increases the production of LH.  This usually happens on day 14 and tells the ovaries to release the egg into the fallopian tube.  The lifespan of the egg is usually about 24 hours unless it is fertilized by sperm.  At this time, estrogen and testosterone drop off and progesterone is released.  The corpus luteum keeps progesterone levels high to maintain the lining of the uterus. 


If pregnancy does not occur, progesterone reduces at around day 22 and around day 28 the next menstruation period begins.


After the age of 35, the hormones, estrogen, progesterone and testosterone start to go up and down like on a rollercoaster ride. 

This will have an impact on your menstruation cycle. 

Progesterone is the first hormone to start declining during perimenopause. 

As you get older, your ovaries age too and your eggs start to run out.  Your ovaries start to produce less and less estrogen and progesterone and as a result, your pituitary gland secretes higher levels of FSH and LH to enable your body to keep your ovaries working like they used to and continue to develop follicles, produce estrogen and after ovulation, produce progesterone. 

The increase will keep the ovaries ticking over but before long, the levels must continue increasing in order to get the job done and the FSH and LH will start failing in the production of enough estrogen and progesterone. 

Estrogen levels will begin to decline much closer to menopause.

Due to the hormone changes, you will start to have some symptoms such as hot flashes, mood swings, anxiety etc.  The good news is that there are lots of ways to control your rollercoaster ride of hormones and get your symptoms under control. 

You do not have to put up with them and accept it as a “natural process of ageing”.

In the second phase of perimenopause, after the age of around 45,  you can expect to start noticing changes in your period. 

Your cycle will probably start at day 25 instead of day 28, you will most likely notice that the flow is different, sometimes heavier, sometimes lighter, your periods become more irregular and you might go a few months without a period.  Your periods will become scatty and you will need to carry around a tampon or sanitary towel in your bag because you won’t be able to track your periods like before.

As you get closer to menopause, you will notice that you will skip more and more periods each month. 

This is a normal process and the larger the gap between periods the closer you are getting to menopause. 

Perimenopause is over when you have gone a full 12 months without a period. 

You are then in menopause. 

When you hit menopause and your ovaries have closed down, your adrenal glands take over in production of your hormones. 

You will still produce your reproductive hormones, just in lower amounts.  

You will still have the rise and fall of progesterone and estrogen but without a period!



Refined Sugar – Avoid sugar as much as you can.  Look at ingredients lists when you buy your food as sugar is hidden in so many foods such as sauces, snacks, cereals etc.

Sugar can deplete your nutrients and energy levels very quickly.  It is also addictive and the more you eat the more you want. 

Margarine – it is processed and is not good to eat.  You are better off eating butter.  Butter has more flavour and contains Vitamin D. 

Processed Foods (anything in a packet) – The pre-packaged foods have way too much bad salt and preservatives and additives and sugar.

Cereal and Cereal Bars – Be careful when you buy cereal and cereal bars because most of these are bad for you and contain lots of sugar and additives.  Always read the ingredients list on these products.  You want the ingredients list to be as short as possible! 

Some Muesli’s have way too much sugar in them so if you like to eat cereal for your breakfast, look for the ones with low sugar bearing in mind that if it has lots of fruit in it then fruit has its own natural sugar and thats good for you.


You get your “essential fatty acids” from fats and oils so you want to make sure you eat the best ones.

Coconut Oil – The best fat to cook with is cold pressed extra virgin coconut oil.  It is a medium chain fat and is very good for digestion and helps to lose weight and gives you instant energy because it is digested very quickly.  Its also an excellent oil to cook with as it can withhold high temperatures without going rancid. 

Avocados  – They are an excellent good fat and they also contain Vitamin E, fibre, folate, Vitamin K, Vitamin C and Vitamin B6.  Add it to salads. 

Ghee – If you are intolerant to lactose then ghee is great as the milk has been separated from the butter to make ghee.  This is also excellent to cook with.

Try and avoid cooking with vegetable oils if you can as these aren’t the best oils to cook with and they can in fact cause inflammation in the body.

Extra virgin olive oil is best to be used on your salads in a dressing and not to fry with.  Olive oil is not a good oil to be heated for frying.  It is of course ok to roast some vegetables in the oven with olive oil or to use in a marinade for your meat with other herbs and spices. 

Try to eat more one ingredient foods.  One ingredient foods are foods that are not processed or pre-packaged.  Eating more of these foods will give you better health and energy.

Meat, vegetables, fruits, sweet potatoes, squashes, salads, nuts, seeds etc

Omega 3 fats – contained in fish and also in nuts and seeds – walnuts, flaxseeds, Chia Seeds, hemp seeds and also in algae as a vegetarian source.

Quinoa – Its a grain a bit like couscous but its wheat free and is packed with nutrients including protein and B vitamins.  You can eat quinoa with anything and flavour it with anything.  It is also great to eat cold with a salad. 

Brown Rice – choose brown and not white rice for more nutrients.

Sweet potato or Squash – you can roast it or boil it and make a mash from it with some butter and paprika.   These are a great starchy carbohydrate to help keep blood sugar stable.

You can cook lots of delicious meals using the above one ingredient foods and use spices and herbs for flavours and added nutrients.

Nuts, Seeds and Dried Fruit – Nuts and Seeds are an excellent source of protein and fat and will help you to stay away from sugary foods.  They contain vitamin E, zinc and magnesium, folate, selenium.  Dried fruit, especially dates are an excellent carbohydrate and sweet treat.  Dates contain sugar and fibre.  Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc and B vitamins, folate, vitamin A and vitamin K.


We all like sweet things right!  I am not asking you to stop eating cake or chocolate etc altogether, just to eat in moderation or have a smaller piece or slice. 

You can eat chocolate and I recommend dark chocolate with at least 70% cocoa.  Dark chocolate is much better for you than milk chocolate as it has more cocoa. 

Snack on nuts and seeds, fruit and nut butters etc.  Some examples are:-

Banana with almond butter

Apples with almond butter

Carrot or cucumber sticks and hummous

Energy balls made with coconut oil, dates as a base and then add in cacao or raspberries or nuts.  Process together and roll into balls.

Boiled eggs are a great protein snack



When you eat more fruits, vegetables, nuts or seeds and good fats you are giving the body everything it needs for good health and energy levels. 

Think about food as nourishment rather than just to satisfy your hunger.  When you begin to think like that, you will start to think more about your food choices and cut back on sugar and processed foods.


Have you reached a stage in your life when you are questioning the direction you are going in?  Many women hit the age of 40 and start questioning whether their current journey through life if fulfilling them anymore.  Our mid life years should be something to look forward to rather than be feared.

Whatever path you have taken until now, as you encounter your mid life years, you may be becoming restless and feeling stuck for all sorts of reasons:-

When you are young you map out how you would like your life to progress.  This may involve an achievement, a professional achievement, getting married, having a family, owning a special make of car etc.

Then you suddenly hit mid life and you realise that everything on your map has been accomplished and you are left wondering where to go next. 

Your current career path may not be quite right for you anymore or you are finding it more challenging than you thought.  There may be younger colleagues with more experience that are getting promoted which is leaving you feeling stuck and unfulfilled.

Your children may be grown up and are moving home, so you can feel a bit lost when a busy household suddenly becomes less busy. 

Maybe your personal life isn’t giving you what you need anymore which is leading you to re-consider your relationship with your partner.  More and more marriages are failing in mid life than ever before. 

There is a reason that this can be happening in mid life.  Estrogen is dropping and testosterone increasing and this can mean that you are taking on more male characteristics and suddenly you are yearning for more out of life. 

Around this time you may also become more body conscious especially when you are used to lots of attention from the opposite sex.  Maybe you have noticed a bit more fat around your middle developing which results in low self esteem. 

I want to share with you some attitudes that you can do adopt to help with mid life changes.


You are in a gray zone and you feel comfortable with your familiar surroundings but unfulfilled and stuck. This is a time to take back control and make decisions on what to do next.  You want to achieve more but yet you are failing to make progress.  You may be experiencing some of the points mentioned earlier such as job changes, relationship changes or home changes.  To get out of this stage, you need to sit down and really think about what you need and want for yourself.  There is a saying which is “Your attention goes where your energy flows”.  Which means that whatever you put your attention to this will be creating the outcome or reality for you.  To get out of this stage, you can start to write a journal of your passions and wants or even start creating a vision board.  You can do this by buying a notice board and pinning photographs of everything you love and want to change in your life.  You could create a Pintrest page and start pinning what you desire and want as well.  By doing this you are putting a message out to the universe of what it is that will make you truly happy.  You can re-set your conscious mind to align with your unconscious mind to start bringing your wants and desires into reality. 


Once you have identified what you really want out of life, its time to start taking the first step towards making it a reality which means that you want to take control of your thoughts and take responsibility for your own future.  Thoughts become things and whatever goes on in your head you bring into reality.  The first step is the realisation that there is more going on with your thoughts than you realised and once you start re-framing them the future can seem much brighter.  Often you tell yourself a story in your head of something that you don’t want and yet its just a story, you can change the ending, the middle and the beginning.  You determine whether you achieve your goals or not, you have the power to chose your thoughts and whether they will help or hinder you. 

One of the important things to do is to get to the root of and eventually replace these thoughts with positive and inspiring ones.  Develop the habit of being much more aware of what is going on in your mind.  A lot of thoughts both positive and negative fly through our heads each day, so start keeping track of them. 

You could make a chart and on one side write “positive thoughts” and on the other side “negative thoughts”.  Carry this with you everywhere you go and make a note of your thoughts every day over 7 days.  At the end of the week, look at the chart to assess where you are to enable you to make changes.


To find your true path through life, its essential that you gain clarity of your own values and beliefs in order to identify what is important to you as opposed to what others might have told you should be important to you. 

Find something that you are truly passionate about and pursue it wholeheartedly, it will lead to a better outcome than if you continue pursuing something that makes you unhappy.  Experiment by writing in a journal of your daily activities over a period of time.  Look back at your journal and see what your focus is on and whether you want to focus more on those activities or make changes such as spending more time with family or friends.  What value are these activities giving you and if they are aligned with your true values.  Do you really know who you are and what makes you truly happy.


From the first 3 steps, you will have identified who you really are.  Now have the courage to go after what matters to you.  In mid life women think that its better to be secure than be happy but this will only lead to frustration and disappointment in the long run.  Don’t be afraid of disappointing other people along the way to pursue what it is that you want in your life.  Its impossible to go through life keeping other people happy so you may find that your new found self leads you to question your existing relationships.  Your true friends will want to grasp the new you and want to help you and encourage you along this journey and may actually love the way you are taking action in your life to create more happiness for yourself.  This is your time, go easy on yourself through this process.  Trust in yourself and everything will be fine.  Go for it and don’t forget the PMA (positive mental attitude).  Be true to yourself and everything will fall into place, have faith in that!



A Plantain and a banana come from the same family.  You can see why just by looking at their shape and colour.  They contain more starch than bananas and have a different texture to bananas.

Green Plantains – These are starchy and similar to a potato.  They can be used to make savoury dishes such as bread or flatbreads or roasted in the oven to use for potato substitute.  They are harder to peel than the yellow ones.

Yellow Plantains – These are sweeter and can be used to bake cakes.  You can also fry them or bake them in the oven.  Slice them to make chips or slice them in half. 

Black Plantains – These can still be used and will be a lot sweeter. 

Plantains contain a lot of health benefits and here are a few of the benefits of eating plantains.

Plantains have more potassium than bananas and are one of the highest sources of potassium, one cup can give you 20% of your daily needs of potassium.  Potassium is important and it works with sodium to balance our body fluids, it also helps to control heart rate and blood pressure.

Plantains contain a high amount of dietary fibre.  We need to consume fibre in our diets to keep our digestive tract healthy and keep our bowels moving and stop constipation.

Plantains have more vitamin C than bananas.  Vitamin C rich foods help to build our immune system.  Vitamin C is an antioxidant which protects us from free radicals that can damage our cells and weaken our immune system.  Vitamin C also strengthens bones, teeth, ligaments, cartilage and collagen for healthy skin.

Plantains have more vitamin A than bananas.  We need Vitamin A for healthy vision, skin health, wound healing and immune health.

Plantains are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine).   Vitamin B6 can help with our neurotransmitters for more hormone balance, mood and depression balance. 

Plantains contain folate (folic acid) which is needed for healthy blood cell formation, our nerves and brain health.

Plantains also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for enzyme processes in the body, it helps to relax muscles and can help with sleep issues and migraine headaches.



Plantains are a great alternative to baking with flour.  They contain a lot of starch so are ideal to bake breads, cakes or flatbreads.  You can use it to substitute for potatoes and are delicious bakes or fried.

Green Plantains – These are starchy and similar to a potato.  They can be used to make savoury dishes such as bread or flatbreads or roasted in the oven to use for potato substitute.  They are harder to peel than the yellow ones.

Yellow Plantains – These are sweeter and can be used to bake cakes.  You can also fry them or bake them in the oven.  Slice them to make chips or slice them in half. 

Black Plantains – These can still be used and will be a lot sweeter.  You can eat these for dessert.

Plantains sliced, mix with extra virgin olive oil, sea salt, pepper and some spices if you like such as cinnamon or turmeric.  Roast in the oven or fry them for a snack.

Plantains sliced long ways or in half.  Mix these with extra virgin olive oil or coconut oil, sea salt, pepper, and spices. Can be baked or fried and used as an alternative to potato


Plantain Socca Flatbread recipe.  This is a great recipe especially if you can’t eat eggs as it is egg free.  It is from the Purely Twins website and you can find the recipe here.

Purely Twins


Maple Plantain Cake with Caramel Sauce.  This is a lovely cake and you can find the recipe at Ditch The Wheat website.

Ditch The Wheat

This is a great recipe using green plantains where you slice up the plantain, fry them once, remove them from the hot oil, smash them with a wood mortar and pestle to flatten them a little – the bottom of glass jar or glass also works-and fry them again until crispy.  You can find the recipe at website below.




I love buckwheat. It does not contain wheat and buckwheat flour is excellent to use as a replacement for wheat flour if you follow a gluten and wheat free diet like me.

Buckwheat is a seed and is a rich source of soluble and insoluble fibre. Fibre helps with the digestion and feeds our bacteria in the intestines, it binds to toxins and helps take them out of the body and helps to reduce cholesterol levels.

It contains protein, slightly less than quinoa but it has almost all amino acids required in the diet.

The Buckwheat seed has more B-complex vitamins than quinoa seeds, especially riboflavin (vitamin B2) and niacin (vitamin B3). It also has copper and magnesium. We need copper for production of red blood cells. Magnesium is a mineral that is lacking in our diet today and it is used for over 300 enzyme processes in your body to help with headaches or migraines, relaxing you for sleep as it is a muscle relaxant.

Buckwheat contains rutin and quercetin which can help with hayfever or allergies. It can also help prevent easy bruising and hemorroids.

This is an excellent recipe using buckwheat – Broccoli and Buckwheat Fritters

Buckwheat and Broccoli Fritters



Why Bees Are Amazing
Ever seen the inside of a honey bee hive? It’s incredible. Everything is completely ordered, clean and functioning at all times.

Honey may be the most popular product bees create, but it is far from the only beneficial one. (But try using honey on your face if you haven’t already.) The word apitherapy refers to the practice of using bee products like honey, bee pollen, royal jelly, and beeswax in beneficial ways.

The Brilliance of Beeswax
Bees actually make beeswax and then form it into the structure of their hive. They secrete wax from special glands, then chew it up and use it to form perfect hexagon shaped honey comb. Ever tried to even draw a perfect hexagon? It’s tough even with a ruler, and bees do it with mathematical precision. Their hexagon shaped honeycombs offer the most storage space with the least amount of building material (in this case, beeswax). When beekeepers harvest honey, they remove the cap off of each hexagon shaped cell in order to extract the honey. These cappings are melted down and filtered to remove non-wax particles which yields beeswax used in many recipes.

Benefits Of Beeswax
Beeswax is an excellent addition to cosmetic products, for many reasons. Most babies will have a diaper rash at some point. Beeswax is perfect to provide a protective layer for a babies skin. When used in lotions and creams, beeswax creates a barrier which helps to seal moisture into the skin. This is especially beneficial for chapped lips during the dry winter months. This barrier also helps to protect the skin from environmental toxins and irritants. Unlike petroleum jelly, which is used in a large variety of beauty products, beeswax will not “suffocate” the skin, but rather, allow it to breathe while still providing a protective barrier. Beeswax also has Vitamin A, which improves hydration to the skin and promotes cell regeneration.
I have been using this product for a while now, its has so many uses and I would recommend it.

Beeswax Balm

Article Source Wellness Mama



Studies have shown that drinking water may:

Reduce your calorie intake. If you drink more water, you’re less likely to drink other beverages such as soda, fruit juices and energy drinks, and this is, I believe, the most significant factor that explains why higher water consumption promotes weight loss.

Research suggests that by replacing other drinks with pure water lowers your overall caloric intake by about 9 percent, or 200 calories a day.

Can reduce your appetite. This effect has only been shown to hold true in older subjects. Drinking water before meals had no discernible effect when studied in children.

In a 2010 study,10 adults who drank 500 milliliters (ml) of water prior to each meal lost an additional 2 kilograms (kg) or 4.4 pounds over three months compared to the non-water group.11

Another study published in 2015 had very similar outcomes. Adults who drank 500 ml of water 30 minutes before each meal lost 3 pounds more weight over 12 weeks than those who did not preload with water.

Overall, they lost 4.3 kg, or 9 pounds, over the course of the study, which is what you could expect from joining Weight Watchers for 12 weeks.

Increase your resting energy expenditure, meaning you burn more calories. While I doubt drinking water will help you burn any significant amount of calories, some studies do suggest it may give your metabolism a slight boost.

For example, adults who drank 500 ml or about 16 ounces of water increased their metabolic rate by 24 and 30 percent respectively in two separate studies.14,15 The metabolic rate began to rise within the first 10 minutes, and peaked around 30 to 40 minutes afterward.

In a third study, overweight women who drank in excess of 1 liter (L) or 34 ounces of water per day lost an extra 2 kg (4.4 pounds) of weight over the course of a year.16

Overweight and obese children who drank 7.5 ml of cold water per kg of body weight (averaging 518 ml) also had a 25 percent rise in resting energy expenditure.

I would definitely suggest that you stop drinking fizzy drinks, fruit juices and sports drinks which will also help with weight loss.  Make sure that you are getting enough water throughout the day.  Drink when you are thirsty and check your pee, if its not a mild yellow colour then you are not drinking enough.  You also need to take into account the need for drinking more water if you are sweating or exercising, you will need to replenish the lost fluid.  

The source: Dr Mercole website.  Please go to the link below to read the full article.




You can no longer get into those favourite pair of jeans. Yes this could be the reason why. Eating too much sugar can cause more belly fat around your mid section. Too much sugar can raise your insulin levels and when you have too much insulin in your blood the body stores it as fat and deposits it in your belly.

You ate lunch an hour ago but you are already thinking about your next meal. When you eat too much sugar you will be craving more food when you get an energy crash. Also too much sugar in your blood can confuse your hunger hormones as well. You have a hormone called grehlin which tells you when you are hungry and the hormone leptin which tells you when you are full and to stop eating. Your hunger hormone will be elevated more than the “Iam full hormone so stop eating” and you will want to eat more than you need.

You are feeling sluggish and drained of energy. If your blood sugar is going high and low then this will cause you to feel sluggish and you will probably be feeling sleepy throughout the day and also be irritable and moody.

You have joint pain. Eating sugar raises your blood sugar and this can release inflammatory messengers in your body called cytokines and this is what is causing your joint pain.

Your teeth health is deteriorating. If you are eating too much sugar then this can cause tooth decay.

You have brain fog and mental lethargy. Too much sugar can cause concentration problems and forgetfulness caused again by inflammation from eating too much sugar. Remember the inflammation cytokines. The ideal situation you want is a slow and continuous burning of sugar for continued steady energy, not the highs and lows that too much sugar can create.

You have just eaten some berries and they didn’t taste very sweet. Too much sugar can actually dull your palate so the berries that should taste sweet, don’t as your sweetness receptors are getting blocked.




We all need to shop for food but how can you do your food shopping for good health and avoid the unhealthy items?

If you shop at a large supermarket, there will be more choices and more items to choose from.

Supermarkets are also providing you with bigger shopping trolleys now so you can get more in them.

Have you got home from shopping and realised that you have purchased some things that were not on your list and you didn’t really need to buy them?

There are so many choices in the larger supermarkets that can make it overwhelming.  You could try shopping at a smaller supermarket so you can focus more on the fruit and vegetable aisles and get to the other aisles easily for your other goods such as the fridge section for your meat, dairy and then your toiletries, washing up liquids etc.

Supermarkets will also strategically place all the essential items after all the other aisles so you have to walk past them and therefore tempting you to buy more than you need.  

Have you noticed that the bread and even the milk section is at the back of the supermarket tempting shoppers to browse all their aisles.  That is if you still buy bread and dairy milk that is!

You will even see offers of bread and biscuits or cakes on offer at the entrance to the supermarket as well.

Always prepare a list of the things that you need. If you only get the things on your list you will then be less tempted to check out other foods that you don’t need.

Don’t go to the supermarket when you are hungry. Most supermarkets now bake their own bread and sweet treats and you will be able to smell them when you enter the supermarket. If you are hungry, these will look more appetising and you are more likely to buy them.

You could go and do your shopping when you don’t have a lot of time on your hands.   This way, you are pressed for time and are unlikely to want to look at the other food aisles.  You will be able to stick to your list and only buy what you need.

There are always lots of offers on now in supermarkets because they want to fight to keep you shopping at their store and not to go elsewhere.  Most offers will be at the end of the aisles.  They could include an offer of  buy 1 and get 1 free. This is all well and good if they are those items that are on your list.  This is another tactic to attract you to buy, so be careful here.

Manufacturers spend millions every year making their packaging attractive and are very careful about the wording on their packaging to get you to buy their stuff.

Have you noticed that there are no windows at supermarkets.  This is to block out the outside world to keep you there for longer, lose track of time, be more relaxed and maybe want to buy more.

I hope that you are able to stick to your list and not be tempted to buy more than you need, especially the unhealthy items so you can stay healthy and lean over 40.  

Supermarkets do not have your health and wellbeing in mind, they just want you to spend your money!

Happy shopping everyone!



Inflammation in the body can be as a result of an infection, an auto immune reaction or an allergy.


Inflammation is a natural response to an injury or an infection and you will notice a swelling of that area and it may not function properly for instance round a knee joint which will result in you not being able to bend the knee fully.

There are certain foods that you can avoid to help with inflammation and also foods that have an anti inflammatory effect.

Foods to Avoid Are:

Wheat and Gluten, dairy, sugar, dairy, some people also need to think about taking out nightshade foods such as peppers, aubergine and red tomatoes, processed foods and prepared frozen meals.  It is also best to avoid alcohol and smoking.

Foods to Eat More of Are:

Fruits and vegetables, garlic, cranberry juice, tart cherry juice, ginger and turmeric, fish for omega 3 fats or take a supplement or flax seeds are also a good source of omega 3, cayenne pepper, black pepper and cloves.

Some herbs and Supplements you can take are:

Astaxanthin – which is a powerful antioxidant and found in salmon, lobster, shrimp

Boswellia – a strong anti inflammatory which can be combined with astaxanthin and turmeric

White Willow Bark – can ease aches and pains, aspirin comes from white willow, however is a mild blood thinner

Ruta – can be used for tendon pain especially in the achilles, feet, hips, wrists and areas near the other joints

Arnica – has been used for centuries to treat general pain. Can be taken orally or applied topically

Please check with your doctor before starting to take any herbs or supplements.

For pain and inflammation you can make a tea with turmeric.  Turmeric has been clinically proven to reduce arthritic pain and promote flexibility.

Golden Milk Recipe

Makes 2 total cups – 16 servings or a 1/2 month supply at a cup a day.  This is the turmeric honey concentrate mixture you will use to add to the milk.

480ml/2 cups of filtered water
25g/1/4 cup of turmeric powder – use a good quality turmeric
2 TBS of dried ginger powder – optional but also good for inflammation
1 teaspoons of ground black pepper
100g/1/2 cup honey (after boiling / reduction)

Bring water to a boil in a sauce pan – then turn to slow boil.  Add all ingredients to slow boiling water, except for honey, and mix well.  Maintain a slow boil and stir periodically as the mixture thickens a bit.  IMPORTANT: It is important that the water slow boil / cook for 15 minutes to allow the turmeric to go from 1% in solution to 12% in a bio-available solution.  After 15 minutes, turn off the heat, add the honey, mix well and allow to cool.

NOTE: if using raw honey, allow mixture to cool to near room temperature before mixing with raw honey.

Place in a 16 oz. glass mason jar and allow to cool then store in refrigerator.


240ml/1 cup of almond milk
1 tsp coconut oil
1/2 tsp. vanilla extract (optional)
2 Tbsp turmeric honey concentrate from mason jar (provides approx. 3/4 tsp of bio-available turmeric and a 3/4 tsp. of honey per cup – stir or shake before dispensing from mason jar).

Hot – Combine all the ingredients in a saucepan (never microwave). Turn the heat to low. While heating make sure to stir frequently and do not allow the mixture to boil. Add additional honey if necessary for your taste.

Cold: skip the coconut oil and add all other ingredients and stir well – add to smoothies as well for the anti-inflammatory benefits daily and to change it up.