Life happens. Sometimes money is tight — maybe you’re waiting for the next paycheck, maybe you’re saving up to pay something off, or maybe you’re just trying to stretch what you have a little further. And that’s okay. You’re not alone.

When the budget gets squeezed, it can be tempting to skip meals, buy cheap junk food, or throw your hands up and grab takeout. But with a little planning, you can make a week’s worth of healthy, filling meals from one simple base recipe — saving both money and time.

This meal plan uses a quinoa & lentil power mix as the starting point for seven different meals. It’s full of fiber, plant-based protein, and nutrients to keep you feeling satisfied. You can enjoy them as-is for a meatless week, or add chicken, turkey, fish, or beef to any meal based on your budget and preferences.

The best part? You cook once, chop veggies once, and then your meals are ready to go — perfect for busy schedules.

Step 1: The Base Recipe — Quinoa & Lentil Power Mix

Makes ~16 cups (enough for 7 days for two people)

**** If you are feeding more then two people or you want to fill your freezer you can double or triple the recipes, be sure to make the adjustments in your shopping list as well. 

Ingredients:

• 2 cups dry quinoa (any color), rinsed well

• 2 cups dry green or brown lentils, rinsed

• 8 cups low-sodium vegetable broth (or water)

• 2 tsp olive oil

• 2 tsp turmeric (anti-inflammatory)

• 1 tsp garlic powder

• 1 tsp smoked paprika

• Salt & pepper to taste

Directions:

1. In a large pot, heat olive oil over medium heat. Add quinoa and toast for 2 minutes, stirring.

2. Add lentils, broth, turmeric, garlic powder, paprika, salt, and pepper.

3. Bring to a boil, then reduce to low, cover, and simmer 20–25 minutes until liquid is absorbed and both quinoa and lentils are tender.

4. Cool slightly, fluff with a fork. Store in the fridge up to 7 days.

Step 2: The 7-Day Meal Plan for Two

Day 1 – Mediterranean Quinoa-Lentil Salad

• 3 cups base mix

• 1 cup cherry tomatoes, halved

• ½ cup cucumber, diced

• ½ cup red onion, diced

• 4 tbsp feta cheese (optional)

• 4 tbsp olive oil + lemon juice drizzle

Day 2 – Quinoa-Lentil Veggie Bowls

• 3 cups base mix

• 2 cups steamed broccoli & carrots

• 1 whole avocado, sliced

• Drizzle with tahini + lemon sauce

Day 3 – Lentil Quinoa Soup

• 2 cups base mix

• 2 cups veggie broth

• 1 cup diced zucchini

• 1 cup chopped kale

• Simmer 10 min, season with herbs

Day 4 – Southwest Wraps

• 2 cups base mix

• 1 cup black beans

• ½ cup salsa

• 2 cups shredded lettuce

• 2 whole grain tortillas (large)

Day 5 – Breakfast Power Bowls

• 2 cups warm base mix

• 2 fried or poached eggs (or tofu scramble)

• 2 cups sautéed spinach

• 4 tbsp pumpkin seeds

Day 6 – Quinoa-Lentil Stuffed Peppers

• 3 cups base mix

• 1 cup diced tomatoes & Italian herbs

• 4 large bell pepper halves (2 peppers, halved)

• Bake at 375°F for 20–25 min

Day 7 – Asian-Inspired Stir Fry

• 2 cups base mix

• 2 cups sautéed bell peppers, snap peas, and carrots in sesame oil

• 4 tbsp soy sauce or coconut aminos

• 2 tsp sesame seeds

Step 3: Shopping List for Two

Pantry:

• 2 cups dry quinoa

• 2 cups dry lentils (green or brown)

• Vegetable broth (8 cups) or water

• Olive oil

• Turmeric, garlic powder, smoked paprika, salt, pepper

• Black beans (1 can or 1½ cups cooked)

• Salsa (½ cup)

• Tahini or nut butter

• Whole grain tortillas (2 large)

• Soy sauce or coconut aminos

Fresh Produce:

• 1 cup cherry tomatoes

• ½ cup cucumber

• ½ cup red onion

• 2 cups broccoli

• 2 cups carrots

• 1 avocado

• 1 cup zucchini

• 1 cup kale or spinach

• 2 large bell peppers (for stuffed peppers) + 1 bell pepper for stir fry

• Lemon

• 1 cup snap peas

Optional Add-ons:

• Feta cheese

• Eggs or tofu

• Pumpkin seeds

• Fresh herbs

Step 4: Prep Schedule for the Week

On Prep Day (about 1½ hours total):

1. Cook the base recipe — quinoa & lentil mix.

2. Chop veggies for the week — store them in labeled containers.

3. Make any dressings or sauces — lemon-tahini, salsa, olive oil & lemon dressing.

4. Store base mix in the fridge.

During the Week:

• Each day, pull from the base and add your veggies, sauces, or protein.

• Heat or serve cold depending on the meal.

• 10–15 minutes max from fridge to table.

Why This Works

• Budget-friendly: Bulk cooking grains and legumes is far cheaper than pre-made meals.

• Healthy: Packed with plant-based protein, fiber, and nutrients.

• Customizable: Add meat or extra veggies based on your budget and taste.

• Time-saving: One cooking session = a week of meals.

You don’t need a big budget to eat well. Sometimes all it takes is a smart base recipe, a few fresh ingredients, and a little planning to make your week easier — and your wallet happier. These are also great meals to help if you are working on your own weight loss journey.

Nutritious • Filling • Simple • Family-Friendly

Eating healthy on a budget is possible! This weekly meal plan covers all meals and snacks using whole, real ingredients that are easy to find and stretch your grocery dollars. It’s designed to reduce waste by reusing ingredients across recipes, and most meals can be meal-prepped ahead for busy weeks.

Hey friends 💚

If you're anything like me, you're always on the lookout for ways to care for your family naturally—without harsh chemicals, mystery ingredients, or anything that makes you squint at a label in confusion. That’s exactly why I fell in love with herbs. Not just the fancy ones in expensive tinctures at the health store—but the simple, everyday herbs that grow in gardens, show up in tea bags, and are often overlooked for their quiet power.

Today I want to share 5 of my absolute favorite healing herbs you can start using right now, even if you’re brand new to the world of herbal wellness. These are the tried-and-true plants I turn to again and again in my own home, and I’ll even share how I use them in simple remedies.

Ready to step into a little herbal magic with me? Let’s go 🌱

1. Lavender – The Calming Queen

Oh lavender... she’s been my go-to for years. If you’ve ever walked past fresh lavender or used the essential oil, you know how instantly calming it is. But this herb does so much more than just smell pretty.

💜 Why I Love It:

• Naturally relaxes the nervous system

• Helps with sleep, stress, and even mild headaches

• Can soothe skin irritations like burns and bug bites

🌸 How I Use It:

• Lavender Sleep Spray: I mix lavender essential oil with distilled water and a splash of witch hazel in a small spray bottle. A quick mist over my pillow at night works wonders.

• Lavender Infused Oil: I steep dried lavender buds in olive oil (in a sunny window for 2 weeks) and use it in salves or as a gentle skin oil.

• Tea Time: Add a pinch to chamomile tea for extra relaxation before bed.

2. Peppermint – The Tummy Tamer

This one grows like a wild child in my garden—and I let it! Peppermint is fantastic for digestion and gives that little "ahh" feeling when you breathe it in. I swear by it during cold season and after a heavy meal.

🌿 Why I Love It:

• Eases gas, bloating, and nausea

• Clears sinus congestion

• Gives a quick natural energy boost

🌱 How I Use It:

• Tummy Tea Blend: Dried peppermint + chamomile + fennel seed = my go-to for tummy troubles.

• Sinus Steam: Boil water, throw in a handful of fresh peppermint (or a few drops of essential oil), and breathe it in under a towel for 5 minutes.

• Peppermint Oil Roll-On: I make a travel-size roller bottle with diluted peppermint essential oil for headaches and car nausea.

3. Chamomile – The Gentle Healer

Chamomile has a sweet, apple-like scent and is one of the safest herbs out there—even for kids. I often call it the “mama herb” because it’s what I reach for when anyone in the house needs a little extra love.

🌼 Why I Love It:

• Soothes anxiety and promotes better sleep

• Gentle on the stomach and calming during colds or fevers

• Has anti-inflammatory properties for the skin

🌙 How I Use It:

• Bedtime Tea: A heaping tablespoon of dried chamomile steeped in hot water = calm in a cup.

• Chamomile Compress: Steep tea bags, let them cool a bit, and place them over tired eyes or irritated skin.

• Baby Balm: I add chamomile oil to my homemade baby salve for a gentle touch.

4. Calendula – Sunshine in a Flower

This golden beauty is my must-have for all things skin healing. Calendula (a.k.a. pot marigold) is both beautiful and powerful. I grow it in my garden and it always makes me smile.

🌻 Why I Love It:

• Heals cuts, scrapes, rashes, and dry skin

• Has natural antifungal and antimicrobial properties

• Supports lymphatic drainage

🌞 How I Use It:

• Healing Salve: Calendula-infused olive oil + beeswax = my go-to salve for boo-boos, cracked hands, and even diaper rash.

• Face Toner: A simple calendula tea cooled and dabbed on the skin reduces redness.

• Bath Soak: Add dried petals to a muslin bag and drop it into the bath for a skin-loving soak.

5. Lemon Balm – My Secret Mood Booster

This one’s like a hug in a cup. Lemon balm smells lemony (no surprise) and minty at the same time. It’s a calming, happy-making herb that helps lift my mood and quiet a racing mind. It’s also one of the first herbs I give people who are stressed or anxious.

🍋 Why I Love It:

• Naturally reduces anxiety and promotes calm focus

• May support immune health and digestion

• Great for cold sores and viral flare-ups

💛 How I Use It:

• Mood Tea: Fresh or dried lemon balm + a spoon of honey = my midday pick-me-up.

• Herbal Popsicles: I steep lemon balm in hot water, sweeten with honey, and freeze in molds for the kids (or me!)

• Infused Honey: Fresh lemon balm steeped in local raw honey = delicious and healing.

🌿 Bringing It All Together

What I love most about herbs is that they reconnect us to the earth—and to the art of caring for ourselves and others with intention. It doesn’t have to be fancy or complicated. A simple cup of tea, a healing balm from your kitchen, or a few drops of oil before bed can make a world of difference.

I encourage you to pick one herb from this list and try it this week. Maybe dry some peppermint and make a tea, or whip up your first lavender-infused oil. It’s not about being perfect—it’s about starting somewhere.

If you’ve used any of these herbs, I’d love to hear how! Leave a comment below or message me. And if you’re local, keep an eye out—some of these herbs pop up in the salves, teas, and goodies at our honesty stand 💗

With love and herbal hugs,
Patricia 🌿

Here is a printable guide for you to print and keep on hand for easy reference. 

file:///C:/Users/melte/Downloads/Everyday_Herbs_Printable_Guide.pdf

Hey there, my Holistic Hive family!
Let’s take a deep breath, exhale the stress, and dive into something that's been making waves in the natural wellness world lately: sea moss. Maybe you’ve heard of it, maybe it’s totally new — either way, let’s cozy up and talk about this ocean-grown superfood that’s as fascinating as it is powerful.

🌿 What Even Is Sea Moss?

Sea moss, also known as Irish moss, is a type of red algae (don’t worry, it’s not slimy in the way you’re imagining) that grows along the rocky Atlantic coasts — think Ireland, the Caribbean, and New England. It's been used for centuries, especially in island cultures, for everything from boosting immunity to thickening soups.

Fast forward to today, and this humble sea veggie has become a wellness MVP. It’s often blended into smoothies, made into gel, or even used as a skin treatment. Spoiler alert: It’s packed with minerals that our bodies LOVE.

✨ So, What Can Sea Moss Actually Do?

Sea moss is often called the “multi-vitamin of the sea”, and for good reason. It contains 92 of the 102 minerals your body needs — wild, right?

Here are just a few of the health perks people are raving about:

🧠 Brain Boost & Mood Support – Sea moss contains potassium and magnesium, minerals that help support mental clarity and emotional balance.

💪 Energy & Immunity – Thanks to iron and zinc, sea moss may help fight off bugs and boost overall energy.

🌿 Gut Health – It’s rich in fiber and acts as a prebiotic, which supports digestion and a happy gut.

💅 Glowy Skin, Hair & Nails – The sulfur content may help reduce acne and give you that nourished, dewy look.

💓 Thyroid Support – Sea moss contains iodine, a key nutrient your thyroid needs to function properly.

🌬️ Respiratory Support – Many use it to soothe colds and congestion, especially when paired with elderberry.

(Just remember, results may vary and everyone’s body is different!)

🍵 How to Make Sea Moss Gel (It's Easier Than You Think)

You can buy sea moss pre-made, but it’s super simple (and more affordable) to make it yourself.

✨ What You’ll Need:

• Raw dried sea moss (available online or in health food stores)

• Filtered water

• A clean jar or container with a lid

• A blender

🌀 Directions:

1. Rinse thoroughly
   Rinse about 1 cup of dried sea moss under cool water to remove any sand or debris. You might need to rinse a few times.

2. Soak overnight
   Place rinsed sea moss in a bowl and cover with filtered water. Let it soak for 12–24 hours at room temperature. It will expand and become soft and slippery.

3. Blend
   Drain (but save a little soak water!), then blend your soaked sea moss with fresh filtered water until smooth. Adjust the consistency to your liking — thicker gel for scooping, thinner for mixing into drinks.

4. Store
   Pour into a clean jar with a lid and keep in the fridge. It’ll last about 3–4 weeks. You can also freeze it in ice cube trays for longer storage!

🥄 How to Use Sea Moss Gel

Once you have your gel, the possibilities are endless:

🌿 Add 1–2 tablespoons to your smoothie for an easy nutrient boost
🌿 Stir it into teas, soups, oatmeal, or juice
🌿 Use it as a natural thickener for sauces
🌿 Apply it as a face mask for a refreshing skin treat
🌿 Add to baked goods, salad dressings, or homemade gummy vitamins

💚 The Bottom Line

Sea moss is one of those “gifts from the earth” that has been trusted for generations — and now we’re seeing why. It’s mineral-rich, versatile, and pretty easy to work into daily life once you get the hang of it.

Whether you’re here to boost your immune system, glow from the inside out, or just experiment with something new and earthy, sea moss is a vibe worth exploring. 🌊✨

⚠️ Friendly Reminder:

I’m not a doctor, and this post isn’t intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before trying any new supplement — especially if you have thyroid issues or are pregnant or nursing. 💛 The hyper link test is sharing were I like to get my Sea Moss from and are a good clean company .

If you're on a journey to lower your cortisol levels naturally through food, you're in the right place! I’m excited to share another affordable, stress-supportive weekly meal plan that’s designed with whole foods, balanced nutrients, and your budget in mind. This plan pairs perfectly with the previous one I shared—so you can cycle through both for variety without breaking the bank. Let’s keep things simple, nourishing, and supportive of your body’s needs!

Guiding Principles

• Whole foods (minimally processed)

• Anti-inflammatory ingredients

• Blood sugar balancing (fiber, healthy fats, protein)

• Cortisol-lowering nutrients (magnesium, vitamin C, B vitamins, omega-3s)

In a world where hand sanitizer has become a daily essential, many of us are looking for safer, more natural alternatives that do more than just kill germs. Enter aromatic hand sanitizers — a blend of cleanliness and aromatherapy in one little bottle.

In today’s blog post, I’m sharing the why behind aromatic hand sanitizers, the pros and cons of using them, and my favorite go-to recipe for a natural, effective hand sanitizer made with tea tree, lavender, and lemongrass essential oils.

🌿 Why Use an Aromatic Hand Sanitizer?

Most commercial hand sanitizers are loaded with harsh chemicals, synthetic fragrances, and drying alcohols that can leave your skin irritated or stripped of its natural moisture barrier. Aromatic hand sanitizers offer an alternative approach:

• They cleanse the hands naturally using essential oils with antiviral, antifungal, and antibacterial properties.

• They provide the added benefit of aromatherapy, helping to calm the mind, uplift your mood, and support overall wellness.

• They’re made from ingredients you can trust and pronounce — and customize!

✅ Pros of Using Aromatic Hand Sanitizer

• Gentle on the skin: No harsh alcohols that dry or irritate.

• Natural antiseptic properties: Essential oils like tea tree, lavender, and lemongrass fight bacteria and viruses.

• Smells amazing: You get clean hands and a calming scent.

• Immune support: Ingredients like aloe vera and essential oils have immune-boosting properties.

• Customizable: You can tweak the oils based on your needs or scent preferences.

⚠️ Cons to Consider

• Not CDC-approved: Natural sanitizers may not meet CDC guidelines for killing certain viruses (especially those requiring 60%+ alcohol).

• Shorter shelf life: Without preservatives, homemade versions should be used within a few months.

• Potential skin sensitivity: Essential oils can irritate sensitive skin if not properly diluted.

• Less effective in high-risk settings:  if In hospitals or public health emergencies, a high-alcohol sanitizer is usually required.

🌼 Homemade Tea Tree Hand Sanitizer

This simple blend offers a soothing, effective way to keep your hands clean — without the alcohol sting!

🧴 Ingredients:

• 8 oz. Aloe Vera Gel (soothing base with antifungal benefits)

• 1 tablespoon Witch Hazel (natural astringent and preservative)

• 25–30 drops Tea Tree Oil (antiseptic, antiviral, antifungal)

• 8 drops Lemongrass Oil (antibacterial, antimicrobial)

• 10 drops Lavender Oil (antiseptic, calming, fresh scent)

• Add alcohol instead of witch hazel if you are going to be in a hospital or health emergencies if needed (this can be very drying to skin) 

🛠️ Directions:

1. In a mixing bowl or glass bottle, combine the aloe Vera gel and witch hazel.

2. Add the essential oils and stir well (or shake if using a bottle).

3. Pour the mixture into a squeeze bottle or reusable pump container.

4. Store in a cool, dark place and use within 2–3 months for best results.

🌱 Final Thoughts

Aromatic hand sanitizers offer a gentle, fragrant, and effective way to care for your hands — and your overall well-being. While they may not replace heavy-duty sanitizers in medical settings, they’re a fantastic everyday option for natural-minded folks who want something that smells amazing and supports holistic health.

💚 Whether you’re traveling, running errands, or just want something clean and nourishing on hand, this tea tree blend has you covered — naturally.

Disclaimer: I am not a medical professional. All information shared here is based on my personal experiences, research, and natural remedies I have used for many years. Every body is different, and what works for one person may not work for another. Please consult with your doctor, especially if you are pregnant, nursing, have existing health conditions, or are taking medication. Always do your own research before trying any new natural remedy.

Affiliate Disclosure: Some of the links in this post are affiliate links, which means that if you click on them and make a purchase, I may earn a small commission — at no extra cost to you. I only share products that I personally use, love, and truly stand behind. Your support through these links helps me continue to share free content, recipes, and natural living tips here on the blog. Thank you so much for supporting my work! 💛

Guiding Principles:

• Protein + healthy fat + fiber = blood sugar balance

• Minimize processed sugar and caffeine

• Focus on whole foods: oats, beans, veggies, eggs, sweet potatoes, whole grains

• Incorporate magnesium- and B-vitamin-rich foods for adrenal health

DAY 1 (Monday)

Breakfast: Oatmeal with chia seeds, cinnamon, banana slices, and a drizzle of peanut butter
Snack: Handful of almonds + herbal tea
Lunch: Quinoa salad with black beans, cucumbers, tomatoes, olive oil + lemon
Snack: Apple slices + sunflower seed butter
Dinner: Baked sweet potato, sautéed spinach, and scrambled eggs with avocado

DAY 2 (Tuesday)

Breakfast: Scrambled eggs with veggies + whole grain toast
Snack: Carrot sticks + hummus
Lunch: Lentil soup (bulk cook) + side of brown rice
Snack: Greek yogurt (or coconut yogurt) with berries
Dinner: Stir-fried tofu or chicken with broccoli, bell peppers, and brown rice

DAY 3 (Wednesday)

Breakfast: Overnight oats with flaxseed, cinnamon, and blueberries
Snack: Trail mix (unsweetened coconut, pumpkin seeds, walnuts)
Lunch: Tuna salad lettuce wraps with boiled eggs on the side
Snack: Cucumber slices with tahini dip
Dinner: Turkey or veggie chili with black beans and sweet corn (leftovers-friendly)

DAY 4 (Thursday)

Breakfast: Green smoothie (banana, spinach, flaxseed, almond milk, protein powder if you have it)
Snack: Hard boiled eggs
Lunch: Brown rice, roasted chickpeas, kale, and tahini drizzle
Snack: Pear with almond butter
Dinner: Baked salmon (or canned if on a tight budget), quinoa, and steamed green beans

DAY 5 (Friday)

Breakfast: Whole grain toast with mashed avocado, boiled egg, and red pepper flakes
Snack: Edamame or roasted chickpeas
Lunch: Leftover chili or soup + side salad
Snack: Cottage cheese with pineapple (or non-dairy option)
Dinner: Ground turkey or lentil tacos with lettuce wraps or corn tortillas

DAY 6 (Saturday)

Breakfast: Banana oat pancakes (blended oats, banana, egg, cinnamon)
Snack: Smoothie or protein ball (oats, nut butter, seeds, honey)
Lunch: Chicken or veggie wraps with hummus and fresh veggies
Snack: Orange + small handful of cashews
Dinner: Pasta with sautéed zucchini, tomatoes, garlic + olive oil (add beans or tuna for protein)

DAY 7 (Sunday)

Breakfast: Breakfast burrito (eggs, beans, avocado, veggies in whole wheat wrap)
Snack: Rice cakes with nut butter and banana
Lunch: Big batch Buddha bowl (quinoa, greens, roasted veggies, chickpeas, tahini sauce)
Snack: Yogurt with chia + honey
Dinner: Baked potato bar (choose sweet or white) with toppings like beans, salsa, avocado, and a little cheese

✨ Tips for Sticking to the Plan

1. Meal Prep on Sunday: Prep bulk grains, chop veggies, cook beans or protein options.

2. Make It Visual: Use a dry-erase board or printable planner to map out your meals.

3. Double Up: Cook once, eat twice—especially soups, grains, and roasted veggies.

4. Snack Packs: Pre-portion snacks to grab quickly (and avoid hanger!).

5. Grocery List = Budget Hero: Stick to your list and shop in bulk for staples (like oats, beans, rice).

6. Be Flexible, Not Rigid: If you skip a day or swap a meal, it’s totally fine! Keep moving forward.

7. Hydrate! Cortisol regulation depends on proper hydration—herbal teas and water are your best friends.

GROCERY LIST (Budget-Friendly)

Produce:

• Bananas (5-7)

• Apples (3-4)

• Pears (2)

• Oranges (2)

• Blueberries (fresh or frozen)

• Spinach (1-2 bags or bunches)

• Kale

• Cucumbers

• Tomatoes

• Zucchini

• Bell peppers

• Carrots

• Sweet potatoes (3-4)

• White potatoes (2-3)

• Avocados (3-4)

• Garlic

• Green beans

• Lettuce (for wraps)

Pantry:

• Oats

• Chia seeds

• Flaxseed

• Almond butter / peanut butter

• Sunflower seed butter

• Tahini

• Trail mix ingredients (pumpkin seeds, unsweetened coconut, walnuts)

• Brown rice

• Quinoa

• Pasta (whole grain or lentil)

• Black beans (canned or dry)

• Chickpeas (canned or dry)

• Lentils (dry or canned)

• Canned tuna / salmon

• Canned corn

• Salsa

• Whole grain bread / toast

• Corn tortillas / rice cakes

Dairy / Alternatives:

• Greek yogurt or coconut yogurt

• Cottage cheese or non-dairy substitute

• Eggs

• Milk or non-dairy milk (almond, oat, etc.)

Proteins:

• Chicken (breast or thighs)

• Ground turkey

• Tofu (if using)

Snacks & Misc:

• Almonds / cashews

• Hummus

• Herbal teas (chamomile, peppermint)

• Olive oil

• Cinnamon

• Lemon juice (fresh or bottled)

Tips for Sticking to It:

• Meal prep on Sundays (grains, proteins, chopped veg)

• Use a meal planner or dry-erase board

• Cook double for leftovers

• Pre-pack snacks

• Stick to a grocery list for budget control

• Hydrate often with herbal teas and water

• Be flexible - it's about progress, not perfection <3

• If at any time you don't have sunflower butter just use peanut butter 

Hey there, lovely souls 🌿

Let’s have a real chat—about something that might be quietly running the show behind the scenes of your health, mood, sleep, and even your waistline. Her name? Cortisol. Sounds like a fancy science word (and it is), but stick with me because once I learned what cortisol does, it completely shifted the way I think about stress, hormones, and daily habits.

Grab a cup of tea, get comfy, and let’s unpack what this stress hormone is really up to—and how we, as women, can bring it back into balance naturally.

So, What Is Cortisol Anyway?

Cortisol is a hormone produced by your adrenal glands (those little guys sitting on top of your kidneys). It’s part of your body’s natural stress response, and in healthy amounts, it’s actually super helpful. It helps you wake up in the morning, gives you energy throughout the day, helps control your blood sugar, and even supports your immune system.

But here’s the deal: cortisol was designed to help us deal with short-term stress—like running from a bear or lifting a heavy object in an emergency. Not the chronic stress most of us deal with on the daily.

When stress becomes our norm? Cortisol starts to misbehave.

What Causes High Cortisol?

High cortisol is often the result of chronic stress. That could be emotional stress, physical stress, or even hidden stress your body is dealing with behind the scenes.

Here are some common triggers:

• Mental & emotional stress (hello, daily life, deadlines, and overthinking)

• Poor sleep or irregular sleep patterns

• Over-exercising or under-recovering

• Blood sugar imbalances

• Skipping meals or extreme dieting

• Too much caffeine

• Inflammation or underlying illness

• Exposure to toxins (chemicals in food, cleaners, cosmetics, etc.)

In my own journey, I noticed my cortisol was out of whack when I was sleeping less, drinking more coffee than water, and constantly feeling like I was in “go-go-go” mode. Even when I was resting, my brain didn’t get the memo.

How Does High Cortisol Affect the Body?

Too much cortisol for too long can mess with so many systems in your body. It’s like the overbearing boss that just won’t clock out.

Here’s how it can show up:

• Fatigue or wired-but-tired feeling

• Weight gain, especially around the belly

• Weakened immune system

• Digestive issues

• Brain fog and forgetfulness

• Anxiety or mood swings

• Poor sleep or waking up at 3 AM wide awake

When cortisol is constantly high, it drains your body—literally and emotionally. It’s like always living in “survival mode,” and your body starts to conserve energy (and store fat) like you're prepping for a famine.

Cortisol & Women’s Hormones: The Hormonal Tug-of-War

Now, let’s talk about how high cortisol messes with our hormones.

When cortisol levels rise, your body shuffles resources to prioritize stress hormones over reproductive hormones. Why? Because your body thinks it’s in danger, and survival comes first—baby-making takes a back seat.

This can lead to:

• Irregular periods

• PMS or more intense symptoms

• Low libido

• Estrogen dominance or low progesterone

• Thyroid imbalances

• Infertility struggles

• High cholesterol

• Blood sugar problems

• And more

It’s wild how one hormone being out of balance can throw off the whole symphony, right?

Signs You Might Have High Cortisol (Especially in Women)

You don’t need a lab coat to know when something feels “off.” Some common signs of elevated cortisol in women include:

• Feeling wired but exhausted

• Trouble falling or staying asleep

• Cravings for sugar or salty snacks

• Gaining weight around the midsection

• Irregular or painful cycles

• Increased anxiety, irritability, or even mild depression

• Thinning hair or skin changes

• Low libido

• Increased sensitivity to stress

• Cholesterol problems

• Blood sugar problems 

If you’re nodding your head to more than a few of these… I feel you. I’ve been there too.

How to Naturally Lower Cortisol & Find Your Chill Again

The good news? There are so many gentle, effective ways to support your body and lower cortisol naturally. Here’s what helped me and what I recommend to my girlfriends (and now, you 💛):

🌙 1. Prioritize Sleep

Seriously. Aim for 7–9 hours of quality sleep. Try winding down with herbal tea, magnesium, and no screens an hour before bed. Getting the right amount of sleep is so important for our bodies to run right.

🥦 2. Eat Balanced Meals (Don’t Skip!)

Stable blood sugar = stable cortisol. Think protein, healthy fats, and fiber-rich carbs. Don’t let yourself get hangry—it spikes cortisol!

🧘‍♀️ 3. Move Gently

Swap intense workouts for yoga, walks in nature, or stretching. Exercise is good, but too much can raise cortisol even more.

☕ 4. Cut Back on Caffeine

I love coffee too, but if you’re jittery or anxious, try switching to green tea or herbal coffee alternatives.

🌿 5. Adaptogens Can Help

Herbs like ashwagandha, holy basil, and rhodiola can help your body adapt to stress. Always check with your doctor or naturopath.

🌞 6. Get Outside

Sunshine helps regulate your circadian rhythm (sleep/wake cycle), which helps regulate cortisol. Even 10 minutes makes a difference.

✨ 7. Say No to Overload

Protect your peace. Don’t be afraid to set boundaries and say no to things that drain you. Your nervous system will thank you.

📔 8. Journal, Meditate, Breathe

Mindfulness practices like journaling, breathwork, and meditation are powerful tools. Even 5 minutes a day can shift your stress response.

🧼 9. Reduce Toxin Exposure

Switch to natural cleaning products, skincare, and avoid processed foods where possible—many hidden toxins act as stressors on the body.

Final Thoughts: You Deserve Balance, Not Burnout

If there’s one thing I’ve learned on my own healing journey, it’s that you don’t have to live in survival mode. Our bodies are wise and resilient—and when we support them, they respond beautifully.

So if you’re feeling frazzled, tired, or just not yourself, consider that cortisol might be playing a role. With small, mindful shifts, you can bring things back into balance and feel like you again.

You are not meant to run on fumes. You are meant to feel grounded, energized, and at peace.

Take a deep breath. You’ve got this.

Be sure to grab my Affordable Cortisol-Lowering Weekly Meal Plan to help you on your journey. 

With love and calm vibes,
Patricia 💖

  Hello Hive family, sorry I have not posted in a bit. Life just has been a little busy as im sure it is for most. Today I want to share my love for a ginger and why I love it plus with all the stomach bugs going around this is a must have to have on hand. Ginger has been a staple in kitchens and medicine cabinets around the world for thousands of years. Whether you're sipping on a soothing ginger tea, adding a kick to your stir-fry, or using it for digestive relief, this humble root packs a powerful punch. In this post, we’ll explore how ginger grows, how to use it in your cooking, the many health benefits it offers, and how to make your own ginger tincture at home.

🌱 How Ginger Grows

Ginger, known scientifically as Zingiber officinale, is not a root but a rhizome, an underground stem that spreads horizontally and sprouts shoots and roots. It thrives in warm, humid climates and can be grown indoors or outdoors, making it a fun and rewarding plant to grow at home.

Steps to Grow Ginger:

1. Start with Organic Ginger: Buy fresh, plump ginger with visible “eyes” or buds.

2. Soak & Prepare: Soak the rhizome in warm water overnight to encourage sprouting.

3. Plant It: Place the ginger in well-drained potting soil with the buds facing up. Cover with 1-2 inches of soil.

4. Keep It Warm & Moist: Ginger needs indirect sunlight and moist, but not soggy, soil.

5. Harvest Time: After 8–10 months, you can harvest mature ginger. For young ginger, you can harvest after 4–6 months.

🍳 How to Use Ginger in Cooking

Ginger’s zesty, warm flavor enhances both sweet and savory dishes. It’s used fresh, dried, powdered, or as juice or oil.

Popular Ways to Cook with Ginger:

• Fresh Ginger: Slice or grate into stir-fries, marinades, or soups.

• Ginger Tea: Boil slices in water with lemon and honey for a comforting drink.

• Baking: Add ground ginger to cookies, cakes, and muffins.

• Juices & Smoothies: A small knob of ginger adds a spicy kick and health boost.

• Ginger Oil or Paste: Great in curry bases and dressings.

Tip: Store fresh ginger in the fridge or freezer to make it last longer.

💪 Health Benefits of Ginger

Ginger isn't just tasty – it’s also a powerhouse of natural medicine. Here are some of its well-known benefits:

• Digestive Aid: Relieves nausea, bloating, and gas. Commonly used for motion sickness or morning sickness.

• Anti-Inflammatory: Helps reduce pain and inflammation in joints and muscles.

• Immune Booster: Its antiviral and antibacterial properties support immune health.

• Blood Sugar Control: May help lower blood sugar levels and improve heart health.

• Antioxidant Effects: Fights oxidative stress and supports healthy aging.

🍶 DIY Ginger Tincture Recipe

A tincture is a concentrated herbal extract made with alcohol. It’s an easy way to preserve and harness ginger’s benefits.

Simple Ginger Tincture Recipe:

Ingredients:

• 1 cup fresh ginger, finely chopped or grated

• 1½ cups vodka (or any 80–100 proof alcohol)

• A clean glass jar with a tight lid

• Cheesecloth or fine mesh strainer

• Dropper bottles (optional for storage)

Instructions:

1. Fill the Jar: Add chopped ginger to your jar.

2. Add Alcohol: Pour vodka over the ginger until fully covered.

3. Seal & Shake: Close the jar and shake it well.

4. Steep: Store in a dark, cool place for 3–4 weeks. Shake it every few days.

5. Strain: After steeping, strain out the solids using cheesecloth.

6. Bottle It: Store your tincture in a dark dropper bottle or clean jar.

How to Use It:

• Take 1–2 droppers (about 30–60 drops) in water or tea up to 3 times daily.

• Ideal for nausea, digestion, or boosting immunity.

🌡️ How to Make a Ginger Compress – Natural Relief for Pain, Inflammation, and Congestion

A ginger compress is a traditional remedy that uses the warming, anti-inflammatory power of ginger to stimulate circulation, reduce pain, and promote healing. It’s simple to make at home and can be used for everything from muscle soreness to chest congestion.

✅ Benefits of a Ginger Compress

Ginger contains compounds like gingerol and shogaol, which have natural warming and anti-inflammatory effects. When applied topically as a compress, ginger can help:

• Relieve muscle and joint pain (great for arthritis or sore backs)

• Ease menstrual cramps

• Soothe chest congestion or coughs

• Improve circulation and promote detoxification

• Calm digestive discomfort when placed over the abdomen

🧺 What You’ll Need

• A 2–3 inch piece of fresh ginger root, grated or thinly sliced

• 4 cups of water

• A pot to boil water

• A clean cloth or small towel (preferably cotton or flannel)

• A bowl

• Tongs or a slotted spoon

• A second dry towel or plastic wrap to hold in heat (optional)

🧑‍🍳 How to Make and Apply a Ginger Compress

1. Prepare the Ginger Mixture:

• Grate or slice the ginger (no need to peel).

• In a pot, bring 4 cups of water to a simmer.

• Add the ginger and let it simmer gently for 10–15 minutes. Turn off the heat.

2. Soak the Cloth:

• Carefully place your clean cloth into the ginger water.

• Let it soak, then wring it out (use tongs or gloves to avoid burning your hands).

3. Apply the Compress:

• Place the warm (not scalding) cloth directly on the affected area—lower back, stomach, joints, or chest.

• Cover with a dry towel or plastic wrap to keep the warmth in.

• Relax and leave it on for 15–30 minutes.

4. Repeat if Desired:

• You can re-soak and reapply the cloth a few times as it cools.

⚠️ Safety Tips

• Test the temperature before applying to avoid burns.

• Don’t apply to broken or irritated skin.

• Discontinue use if redness, irritation, or discomfort occurs.

• Not recommended for those with very sensitive skin or certain medical conditions—always check with your healthcare provider if unsure.

🌿 Ginger Compress Uses at a Glance

    I’ve always had a love for homemade foods, and oats are one of my favorite ingredients. They’re versatile, nourishing, and incredibly budget-friendly. Whether it’s in a warm bowl of oatmeal, blended into smoothies, or baked into delicious treats, oats have a way of making everything better. But one of the best ways to use oats? Turning them into oat milk!

Many people have made the switch to oat milk as a plant-based, dairy-free alternative. It’s creamy, naturally sweet, and great in coffee, tea, smoothies, or just on its own. While store-bought oat milk is convenient, I prefer making my own. Why? Because store-bought versions often contain added oils, preservatives, and stabilizers that aren’t necessary for a delicious, nutritious oat milk. When you make it at home, you control the ingredients, ensuring a fresh, wholesome beverage without extras you don’t need.

Why Make Your Own Oat Milk?

1. No Added Oils & Preservatives – Many commercial oat milks contain rapeseed oil, gums, and artificial preservatives to keep them shelf-stable. Homemade oat milk is pure, with only the ingredients you choose.

2. More Affordable – A batch of homemade oat milk costs a fraction of store-bought versions, making it an excellent budget-friendly option.

3. Fresher & More Customizable – You can adjust the sweetness, flavor, and consistency to your liking.

4. Better for the Environment – Making oat milk at home reduces packaging waste and minimizes your carbon footprint.

If you’ve never made oat milk before, you’re in for a treat! It’s incredibly easy and requires just a few ingredients.

Basic Creamy Oat Milk Recipe

Ingredients:

• 1 cup rolled oats (gluten-free if needed)

• 4 cups cold filtered water

• 1-2 Tbsp maple syrup or honey (optional)

• 1- 2 tsp vanilla extract (optional)

• Pinch of salt

Instructions:

1. Blend – Add oats, water, and optional ingredients to a blender. Blend for 30-45 seconds (don’t over-blend to avoid a slimy texture).

2. Strain – Pour through a nut milk bag, fine-mesh strainer, or cheesecloth into a bowl or pitcher. Don’t squeeze too hard—this helps reduce sliminess.

3. Store – Transfer to a sealed jar or bottle and refrigerate for up to 4-5 days. Shake before using.

Tips for Extra Creaminess:

• Use ice-cold water to reduce sliminess.

• Strain twice for a smoother texture.

• Add 1 Tbsp of melted coconut oil for a richer consistency.

Flavored Oat Milk Variations

One of the best things about homemade oat milk is that you can easily customize it. Here are a few delicious variations!

Chocolate Oat Milk

Rich and creamy with a hint of cocoa.

Ingredients:

• 1 cup rolled oats

• 4 cups cold filtered water

• 2 Tbsp unsweetened cocoa powder

• 2 Tbsp maple syrup or honey (adjust to taste)

• 1 tsp vanilla extract

• Pinch of salt

Instructions:

1. Blend all ingredients for 30-45 seconds (don’t over-blend).

2. Strain using a nut milk bag or fine-mesh strainer.

3. Store in the fridge and shake before drinking.

Vanilla Oat Milk

Lightly sweet with a comforting vanilla flavor.

Ingredients:

• 1 cup rolled oats

• 4 cups cold filtered water

• 2 Tbsp maple syrup or honey

• 2 tsp vanilla extract

• Pinch of salt

Instructions:

1. Blend all ingredients for 30-45 seconds until smooth.

2. Strain and store in the fridge.

Strawberry Oat Milk

A naturally sweet and fruity twist on oat milk.

Ingredients:

• 1 cup rolled oats

• 4 cups cold filtered water

• 1/2 cup fresh or frozen strawberries

• 2 Tbsp maple syrup or honey

• 1 tsp vanilla extract

• Pinch of salt

Instructions:

1. Blend all ingredients for 30-45 seconds.

2. Strain, then store in the fridge.

3. Enjoy cold, over cereal, or in smoothies!

Banana Oat Milk

Creamy, naturally sweet, and perfect for breakfast drinks!

Ingredients:

• 1 cup rolled oats

• 4 cups cold filtered water

• 1 ripe banana

• 1 Tbsp maple syrup or honey

• 1 tsp cinnamon (optional)

• 1 tsp vanilla extract

• Pinch of salt

Instructions:

1. Blend all ingredients until smooth.

2. No need to strain this one unless you prefer a thinner consistency.

3. Store in the fridge and shake before using.

Final Thoughts

Making oat milk at home is one of the easiest ways to enjoy a fresh, natural, and delicious dairy-free alternative. Plus, it’s fun to experiment with different flavors! Whether you love it plain, chocolatey, fruity, or spiced, homemade oat milk is a fantastic addition to your daily routine. Give it a try, and you’ll never go back to store-bought again!

Do you have a favorite oat milk variation? Let me know in the comments!

I’ll admit it—I used to be all about white flour because it was what I grew up baking with. But once I discovered spelt flour, there was no turning back! This ancient grain has completely changed the way my family and I bake, adding more nutrition, better flavor, and a whole lot of goodness to our favorite recipes.

Now, we reach for spelt flour all the time—in breads, muffins, pancakes, and even cookies! It has a mildly nutty, slightly sweet taste that makes everything taste better, and we all love how light and fluffy our baked goods turn out.

If you’re curious about why spelt flour is so good for you, how it compares to white flour, and how you can start using it in your daily meals, keep reading! Plus, I’ll share some easy and delicious recipes you can try today!

What Makes Spelt Flour Different from White Flour?

Most people are used to baking with white flour, but did you know it’s highly processed and stripped of most of its nutrients? Spelt flour, on the other hand, is a whole grain, which means it still contains all of its natural fiber, vitamins, and minerals.

Here’s a quick breakdown of the differences:

 Do you love ice cream? Do you wish you could have a guilt free Ice cream with out the high price tag? I got you , If you’re looking for a delicious way to indulge in ice cream without the added sugar and excess fat, this homemade low-fat, no-sugar ice cream is perfect for you!

Made with wholesome ingredients, it’s not only easy to prepare but also a great way to satisfy your sweet tooth while staying on track with your health goals.

Why Choose Low-Fat, No-Sugar Ice Cream? Traditional ice cream is often loaded with sugar and unhealthy fats, which can lead to unwanted calories and blood sugar spikes. By using Greek yogurt and unsweetened almond milk, this recipe provides a creamy texture with high protein and probiotics. The use of sugar substitutes ensures sweetness without the added calories.

Ingredients You’ll Need:

2 cups of Greek yogurt (plain, non-fat or low-fat)

1 cup of unsweetened almond milk (or any low-calorie milk alternative)

1/4 cup of sweetener (like stevia, erythritol, or any other sugar substitute that you prefer)

1 teaspoon of vanilla extract

Instructions:

In a mixing bowl, combine the Greek yogurt, unsweetened almond milk, sweetener, and vanilla extract.

Whisk the mixture until it is smooth and all the ingredients are well incorporated. Ensure there are no lumps from the yogurt.

Taste the mixture and adjust the sweetness if needed by adding a bit more sweetener.

Pour the mixture into an ice cream maker and follow the manufacturer’s instructions for churning, which usually takes about 20-30 minutes until it reaches a soft-serve consistency.

If you don’t have an ice cream maker, pour the mixture into a shallow dish and place it in the freezer.

Stir the mixture every 30 minutes for about 3-4 hours to break up any ice crystals until it reaches a creamy texture.

Once ready, scoop out your homemade ice cream and enjoy!

Ways to Customize Your Ice Cream

While this base recipe is delicious on its own, you can easily customize it with healthy and tasty additions:

Fruity Delights Add fresh or frozen berries like strawberries, blueberries, or raspberries for a burst of natural sweetness.

Mix in mashed bananas for a creamier texture and added natural sweetness.

Swirl in a bit of unsweetened applesauce or pureed mango for a tropical twist.

Chocolate Lovers’ Treat Stir in a handful of sugar-free chocolate chips or cacao nibs.

Drizzle in some unsweetened cocoa powder mixed with a little almond milk for a rich chocolatey flavor.

Get Crazy and Have fun using some extracts to make flavor blends. Remember don't get heavy-handed with the extracts. I love to use mint extract and some chocolate chips, oh soooo good!

Create a chocolate swirl by mixing in melted sugar-free chocolate before freezing.

Crunchy & Fun Additions Sprinkle in crushed nuts like almonds, walnuts, or pecans for extra crunch and healthy fats.

Toss in unsweetened shredded coconut for a tropical vibe.

If you want a bit of indulgence, add a few sugar-free candies or chopped dark chocolate.

Enjoy Your Guilt-Free Ice Cream! This easy-to-make, low-fat, no-sugar ice cream is the perfect way to enjoy a refreshing dessert while sticking to a healthier lifestyle. Whether you eat it plain or jazz it up with fun mix-ins, this creamy treat is sure to satisfy your cravings without the guilt! Give it a try and let us know your favorite add-ins!