Ready for the biggest myth of all?! PMS and cramping are normal, and there’s nothing you can do about it.
WRONG.
While those conditions are incredibly common, they are NOT normal, and 50 years of doctors slapping us on birth control as the answer has created another whole host of issues.
Ready for some good news?!
We have information and tools to help get things back under control.
Your menstrual cycle is like a built-in health report, giving you clues about your body’s overall well-being.
It’s not just about tracking your period—your cycle reflects everything from your hormonal balance to how stress, diet, and lifestyle choices are affecting you. Paying attention to it can help you feel more in tune with your body as you take charge of your health naturally. If you are interested in learning more, I have a class for you and you can choose how you want to participate. In this class, we'll ask questions, listen to our bodies, and discover ways we can lean into to our hormonal balance with practical, daily practices.
Ways to participate: text or email or Live Zoom
If you would like a text version of this class, you will get a slightly shorter version but still amazing information. You need to text the word CYCLE to (417) 553-1500. The class will start arriving in text form and you will get a new text every 5 minutes over the course of an hour and a half.
If you would prefer a slightly more in-depth version, I can send it to you via email where you will get 1 email a day for 6 days.
Click here for the email version.
If you want to join a Live Zoom class where my friend Courtney will be teaching February 27th at 8pmCT, Click Here
XO,
Melinda Haak
Winter's chill brings with it the perfect excuse to indulge in comforting beverages, and what could be more soothing than a cup of gut-healing hot chocolate? Made with nutrient-dense bone broth, this recipe combines the richness of chocolate with the health benefits of bone broth, creating a drink that's both delicious and nutritious. Ready in just under five minutes, it's an ideal treat for the entire family to enjoy during the cold months.
The secret to this hot chocolate's appeal lies in its simple yet effective ingredients: bone broth, milk, maple syrup, cocoa powder, vanilla extract, and a hint of cinnamon. For an extra touch of indulgence, a drop of Young Living's Peppermint Vitality essential oil can be added to enhance the flavor. Whether topped with marshmallows or whipped cream, this hot chocolate is a delightful way to incorporate the healing properties of bone broth into your daily routine.
Instructions
- Heat: In a medium saucepan over medium heat, bring the bone broth to a light simmer.
- Mix: Add the milk, maple syrup, cocoa powder, vanilla extract, and cinnamon to the saucepan and whisk until creamy.
- Serve: Pour the hot chocolate into two separate mugs. If desired, use a milk frother to make the hot chocolate nice and foamy (this is where I also like to add a drop of peppermint vitality. Serve with optional marshmallows or whipped cream on top. Sip and enjoy!
Notes:
- I recommend using a chicken bone broth for this recipe without a ton of added herbs or seasoning.
- You can add 1 scoop of collagen to the hot chocolate if desired. Just whisk it into the hot chocolate in the saucepan before serving.
- You can swap the maple syrup for honey, however it will be slightly sweeter.
- Add more cocoa powder to taste if you like it extra chocolatey.
- Want to make a single serving? Just cut the recipe in half!
As someone who has been sipping on bone broth for over a decade, I’m always looking for new ways to incorporate it into my routine. Bone broth is rich in collagen, minerals, and protein, so it’s a great way to boost the nutrient density of recipes. I love making my own bone broth and using it in soups, stews, and even in making rice instead of using water.
I first came across the idea of making hot chocolate from bone broth from a brilliant internet friend, Fallon Lee. After seeing the idea, I started experimenting with it for my own family. My kids absolutely love hot chocolate, especially during the cold weather months. And if I could actually disguise bone broth in a chocolatey drink for them? Well, sign me up!
After months of perfecting it, I’m happy to share that my rather picky kids absolutely love my bone broth hot chocolate recipe! It’s creamy and rich, and the combo of vanilla, cinnamon and peppermint adds the perfect amount of warmth. If you’re not a huge fan of bone broth but want to soak up the benefits, this recipes is right up your alley! It makes two servings so you can share a cup with your children, or save some for the next day!
Broth vs Bone Broth
While broth and bone broth are often used interchangeably, there are some distinct differences between the two. Broth is made by simmering meat and vegetables in water. It's typically seasoned with salt and may include herbs and spices for flavor.
Bone broth, on the other hand, is a further evolution of broth and stocks. It’s made by simmering vegetables, meat, and bones, often with connective tissues like ligaments and tendons. The bones are usually simmered for a longer period, sometimes up to 24 hours. As a result, bone broth is rich in minerals, amino acids, and collagen, and has a higher protein content in comparison to broth.
Let me know if you try this and what you think! Enjoy!
Melinda
Signs Your Body Needs Minerals: 
Chronic fatigue
Always feeling "so stressed out."
Frequent urination/excessive thirst
Muscle weakness, tightness, or cramping
Irregular heart beat
Adrenal dysfunction
If you are struggling with stress and chronic fatigue, your body needs minerals.
As we head into a higher-stress season, your body needs some extra TLC. If you are not already taking a mineral supplement, now is the time to start. Why? Minerals are rapidly depleted during times of stress. But here's the catch, minerals are needed to support the stress response. Add high intensity workouts, lack of sleep, and lack of sunshine on top of it, and it's easy to see why so many women struggle with chronic fatigue, chronic illness, adrenal issues, and thyroid problems.
Basically, minerals are your body's "spark plugs" -- they are required to activate the more than 20,000 enzyme reactions in your body.
When minerals are depleted, your body doesn't have the resources it needs to create energy at a cellular level and support enzyme function. Our mitochondria are rich in minerals, and minerals are the catalyst for energy creation within our cells.
So where have all of the minerals gone?
1. Minerals are largely missing from our food supply due to decades of farming where land hasn't been given an opportunity to rest, combined with the effects of pesticides, herbicides, and air and water pollution. Our soil has slowly been drained of its vital elements. Minerals cannot be created by the body. We must consume them from our diet.
2. Most people aren't absorbing the minerals they are eating in their food due to poor gut health.
3. Minerals need to be fat soluble vitamins to be properly absorbed. The low-fat movement scared people away from foods rich in fat soluble vitamins like meats, organ meats, eggs, and grass-fed butter. If you have bone density issues or tooth decay/cavities/root canals, you likely have a deficiency in fat soluble vitamins.
4. During pregnancy and breastfeeding, minerals are depleted. Without intentionality, the body can quickly become depleted.
5. Table salt is highly processed and removes trace minerals, whereas unprocessed sea salt contains all the trace minerals along with the sodium.
If you're struggling with signs and symptoms of mineral depletion, there are many ways to support your body with minerals.
1. My favorite way is just using a simple unprocessed sea salt when cooking like this one https://a.co/d/fzFyYKj.. or this one https://a.co/d/fzFyYKj.. You can also drink an adrenal cocktail which has Vitamin C, potassium, trace minerals.
2. If you have had a really stressful season or if you are like me and had back-to-back babies, I would add Mineral drops to your filtered water.
Here are two of my favorites:
Mineral Essence https://m.lfstps.com/ZmV4/CHw3X
Trace Minerals: https://a.co/d/3DBSali
3. Eat fruits and veggies in season and from local sources to reduce mineral depletion.
4. Incorporate grass-fed beef and organ meats into your diet, which are rich in minerals and fat soluble vitamins (needed for mineral absorption).
5. Drink an adrenal cocktail (I'll post a recipe below).
6. Get outside! Sun exposure will increase your Vitamin D, which is necessary for mineral absorption.
Do you supplement with minerals? Has it made a difference? If you haven't intentionally added minerals to your daily regiment, give it a shot for 90 days and I'd love to hear how they make you feel!
Blessings!
Melinda Haak
Adrenal Cocktail Recipe:
Ingredients:
- 1/2 cup orange juice (for vitamin C)
- 1/4 cup coconut water
- 2 Tablespoons coconut cream or milk
- 1/4 tsp cream of tartar (for potassium)
- 1/4 tsp unprocessed sea salt (sodium + trace minerals)
Directions: Mix, and sip! Drink midmorning to support cortisol rhythms.
