UPEKA Wellness

09/02/2025

Quick homemade tabouleh food prep idea

08/25/2025

https://www.facebook.com/share/p/1CNPFymJqi/?mibextid=wwXIfr

Here's some more information on purple foods. This time, it's prunes (dried plums)! Just 4–6 prunes a day (~50 g) were used in a year-long study that helped maintain bone strength in postmenopausal women. 💜

But prunes aren’t just about bones. Here are some other nutritional tidbits to note:
- Fiber (~7 g per 100 g) → supports regularity
- Potassium & vitamin K → key for heart and bone health
- Polyphenols (chlorogenic acids) → natural plant compounds with antioxidant activity

⚠️ FODMAP tip: Prunes are naturally rich in sorbitol, a type of carbohydrate that can be a digestive trigger for some. Start small (2–3) and see how your body feels.

Nature packs a lot into these little purple powerhouses! 🌿

08/16/2025

https://www.facebook.com/stories/10156376898218897/UzpfSVNDOjIwMjg5Nzg2NDEyNTUwOTg=/?view_single=1&source=shared_permalink&mibextid=wwXIfr

08/13/2025

Marshmallow root: soothes intestinal lining and more…

Overview
Marshmallow root is a traditional herbal remedy rich in mucilage, which coats and soothes mucous
membranes. It has applications for digestive, throat, urinary, and skin health due to its demulcent
and mild anti-inflammatory effects.

Key Benefits
Precautions
• Generally well-tolerated; rare allergies in those sensitive to the mallow family.
• May slow absorption of oral medications — take 1–2 hours apart from meds.
• Mild blood sugar–lowering effect — monitor if on diabetes medications.
• Consult a healthcare provider before use in pregnancy or with chronic illness.

Benefit Details:

Digestive Soothing Coats irritated stomach and intestinal lining; helps with gastritis, acid reflux, IBS, mild post-infection

Throat Relief Protective layer over sore or inflamed throat; eases dry cough and laryngitis.

Urinary Comfort Soothes bladder/urethra irritation; may help mild urinary discomfort.

Anti-inflammatory Contains flavonoids and phenolic acids to reduce oxidative stress.

Skin Healing In creams/gels, hydrates and soothes minor burns, wounds, or eczema.

Common Uses & Dosage
Form Typical Use

Cold Infusion Tea 1–2 tbsp dried root in 1 cup cool water; steep 4–8 hrs; strain and drink 1–3x/day.

Warm Tea 1–2 tsp dried root in hot (not boiling) water; steep 10–15 min; 1–3x/day.

Capsules 500–1000 mg 1–3x/day (follow product instructions).

Tincture 2–5 mL in water, up to 3x/day.

Topical Apply gel/cream to affected skin as needed.
Marshmallow Root (Althaea officinalis) – Quick Reference Guide

07/12/2025

Try this vitamin A rich breakfast

07/12/2025

Help your gut stay well with this daily habit!

50 likes, 19 comments. “I’ve been making this every morning for my family. It’s a very gentle way to soothe your gut and help anyone who experiences nausea.”

06/04/2025

Simple snacking brunch!

04/17/2025

Heightened immunity, speedier recovery from exercise, and superior digestive health, all of which have far-reaching effects.
I will take this and report back how it works.

02/06/2025

With Trudy Scott Antianxiety Food Solution – I just got recognized as one of their top fans! 🎉

02/04/2025

Afternoon snack !

01/24/2025

Wisdom: There are no shortcuts to success.

Everything requires effort and commitment. While medications and natural ingredients can provide temporary relief, a healthy lifestyle is the most effective approach: Regular Exercise, Adequate Sunshine, Proper Breathing, Balanced Eating, Hydration, Sufficient Sleep, and Spiritual Practice.

01/14/2025

Big 2025 mood. 🍵 Dive deep into nutritional psychiatry, nutrient density, macronutrients, micronutrients and more in this month's Health Coach Training Program!

Class starts this week, but there's still time to enroll and begin learning from the world's foremost experts in functional nutrition and holistic health. 💡 Get started here: https://tinyurl.com/56et26tz