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💗Founder of #WellnessMama and @mywellnesse 🌱
🎧 Host - The Wellness Mama podcast
👶 Mom of six
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Quote that spoke to me... guessing a lot of you mi

Quote that spoke to me... guessing a lot of you might agree...⁠
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“Most of the time we feel burnt out and tired not because we’ve done too much, but because we’ve done too little of what makes us feel alive.” -Jim Kwik (former podcast guest and my favorite speed-reading guru

There are a lot of options when it comes to hair c

There are a lot of options when it comes to hair conditioner, even natural conditioners. While I like using this deep conditioning molasses hair mask, it’s nice to have something simple for everyday use on hand. 𝐓𝐡𝐢𝐬 𝐡𝐨𝐦𝐞𝐦𝐚𝐝𝐞 𝐜𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐞𝐫 𝐢𝐬 𝐬𝐢𝐦𝐩𝐥𝐞, 𝐜𝐨𝐧𝐯𝐞𝐧𝐢𝐞𝐧𝐭, 𝐚𝐧𝐝 𝐦𝐨𝐢𝐬𝐭𝐮𝐫𝐢𝐳𝐞𝐬 𝐝𝐫𝐲 𝐡𝐚𝐢𝐫 𝐧𝐚𝐭𝐮𝐫𝐚𝐥𝐥𝐲. 🧖‍♀️⁠
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐧𝐞𝐞𝐝𝐞𝐝:⁠
1/2 cup distilled water or hydrosol tea tree or lavender are good options⁠
1 and 1/2 tsp jojoba oil⁠
1 and 1/2 tsp argan oil or other oil of choice⁠
1 tsp glycerin⁠
4 tsp emulsifying wax⁠
1 and 1/4 tsp leucidal complete preservative⁠
30 drops essential oil optional⁠
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The instructions can be found on wellnessmama.com

Beekeeper’s Naturals B. Better Cough Syrup inclu

Beekeeper’s Naturals B. Better Cough Syrup includes:
•𝐔𝐧𝐩𝐚𝐬𝐭𝐞𝐮𝐫𝐢𝐳𝐞𝐝 𝐛𝐮𝐜𝐤𝐰𝐡𝐞𝐚𝐭 𝐡𝐨𝐧𝐞𝐲 -as the base, one of the most beneficial forms of honey in the world.
•𝐄𝐥𝐝𝐞𝐫𝐛𝐞𝐫𝐫𝐲 - is a science-backed ingredient that comes with powerful phytochemicals, vitamin C, and sniffle fighting compounds to support recovery.
•𝐂𝐡𝐚𝐠𝐚 - is the antioxidant rich mushroom renowned for its powerful ability to support the immune system & has a restorative effect on overall health.
•𝐏𝐫𝐨𝐩𝐨𝐥𝐢𝐬 - supports the immune system to get you back to feeling your best.

Don't forget their nighttime cough syrup as well which includes Melatonin, L-Theanine, and lemon balm to promote droopy eyelids and dreams of feeling better.

Use code WELLNESSMAMA for 20% off any of Beekeepers Naturals products!

𝐂𝐚𝐫𝐢𝐧𝐠 & 𝐒𝐡𝐚𝐫𝐢𝐧𝐠 𝐨𝐟 𝐒𝐨𝐮𝐭𝐡 𝐖𝐚𝐥𝐭𝐨𝐧 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐬 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐟𝐢𝐧𝐚𝐧𝐜𝐢𝐚𝐥 𝐚𝐬𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐭𝐨 𝐨𝐮𝐫 𝐧𝐞𝐢𝐠𝐡𝐛𝐨𝐫𝐬 𝐢𝐧 𝐧𝐞𝐞𝐝 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐨𝐟 𝐨𝐮𝐫 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲.⁠
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They provide food, financial assistance and they also provide families with hygiene items each time they come. These items include but are not limited to shampoo, conditioner, soap, razors, dish soap, laundry detergent, diapers, and wipes.⁠
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𝐅𝐨𝐫 𝐚 𝐥𝐢𝐦𝐢𝐭𝐞𝐝 𝐭𝐢𝐦𝐞, 𝐩𝐮𝐫𝐜𝐡𝐚𝐬𝐞 𝐚 𝐃𝐫𝐲 𝐒𝐡𝐚𝐦𝐩𝐨𝐨 𝐚𝐭 𝐨𝐮𝐫 𝐝𝐢𝐬𝐜𝐨𝐮𝐧𝐭𝐞𝐝 𝐩𝐫𝐢𝐜𝐞 𝐚𝐧𝐝 𝐰𝐞 𝐰𝐢𝐥𝐥 𝐬𝐞𝐧𝐝 𝐚 𝐃𝐫𝐲 𝐒𝐡𝐚𝐦𝐩𝐨𝐨 𝐭𝐨 "𝐂𝐚𝐫𝐢𝐧𝐠 𝐚𝐧𝐝 𝐒𝐡𝐚𝐫𝐢𝐧𝐠" 𝐜𝐡𝐚𝐫𝐢𝐭𝐲 𝐥𝐨𝐜𝐚𝐭𝐞𝐝 𝐢𝐧 𝐅𝐥𝐨𝐫𝐢𝐝𝐚.⁠
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wellnesse.com

𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝟖𝟎% 𝐨𝐟 𝐚𝐥𝐥 𝐚𝐮𝐭𝐨𝐢𝐦𝐦𝐮𝐧𝐞 𝐝𝐢𝐬𝐞𝐚𝐬𝐞𝐬 𝐚𝐧𝐝 𝟗𝟎% 𝐨𝐟 𝐟𝐢𝐛𝐫𝐨𝐦𝐲𝐚𝐥𝐠𝐢𝐚 𝐝𝐢𝐚𝐠𝐧𝐨𝐬𝐞𝐬 𝐚𝐫𝐞 𝐢𝐧 𝐰𝐨𝐦𝐞𝐧?⁠
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And (less surprisingly) that women experience more anxiety and PTSD than men?⁠
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This episode separates fact from fiction when it comes to how men and women differ on the physiological, limbic, semantic, biochemical, and physiological levels. Sara Gustafson is a holistic tech practitioner and a women’s health researcher from Austin, Texas. She has a lot of expertise in many areas, but today we’re digging into tough questions like why medical studies focus on men, what factors in our modern world affect women more than men, and how to use this knowledge for better health.⁠
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𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝐇𝐢𝐠𝐡𝐥𝐢𝐠𝐡𝐭𝐬✨⁠
•The problems that arise when studies look primarily at men but women receive the same treatments⁠
•Two items that we use on a daily basis that were designed on the measurements of women and not on the average man⁠
•Why autoimmune disease often comes from a feeling of not feeling like you have worth or that you aren’t good enough⁠
•The cortisol connection: how our cortisol response is still pumping out cortisol for a 24 hour period after a stimulus⁠
•Why Sara recommends reading a lot of books written before 1989!⁠
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𝐋𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐨𝐮𝐫 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧 𝐚𝐭 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬𝐦𝐚𝐦𝐚.𝐟𝐦

@Kion Cold Thermo Challenge is back! If you missed

@Kion Cold Thermo Challenge is back! If you missed it last year than get ready! Sign ups are open til 8/1 and the challenge begins August 2-6th.⁠
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𝐂𝐨𝐥𝐝 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞 𝐢𝐬 𝐚𝐧 𝐢𝐧𝐜𝐫𝐞𝐝𝐢𝐛𝐥𝐞 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐰𝐢𝐭𝐡 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐟 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬, 𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠:⁠
-Immune support⁠
-Improved athletic recovery⁠
-Increased fat-burning potential⁠
-Enhanced mood and cognitive benefits⁠
-Boosts mental strength, resiliency, and stress adaptations⁠
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𝐓𝐡𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐢𝐬 𝐅𝐑𝐄𝐄 𝐭𝐨 𝐣𝐨𝐢𝐧. 𝐀𝐥𝐥 𝐰𝐡𝐨 𝐡𝐚𝐯𝐞 𝐨𝐩𝐭-𝐢𝐧 𝐰𝐢𝐥𝐥 𝐫𝐞𝐜𝐞𝐢𝐯𝐞 𝐚 𝐟𝐫𝐞𝐞 𝐝𝐨𝐰𝐧𝐥𝐨𝐚𝐝 𝐨𝐟 𝐚 𝐜𝐨𝐦𝐩𝐫𝐞𝐡𝐞𝐧𝐬𝐢𝐯𝐞, 𝐞𝐝𝐮𝐜𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐞𝐁𝐨𝐨𝐤 𝐂𝐨𝐥𝐝 𝐓𝐡𝐞𝐫𝐦𝐨 𝐔𝐧𝐞𝐚𝐫𝐭𝐡𝐞𝐝 𝐚𝐬 𝐰𝐞𝐥𝐥 𝐚𝐬 𝐫𝐞𝐜𝐞𝐢𝐯𝐞 𝐝𝐚𝐢𝐥𝐲 𝐞𝐦𝐚𝐢𝐥𝐬 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐞𝐝𝐮𝐜𝐚𝐭𝐢𝐧𝐠 𝐨𝐧 𝐭𝐡𝐢𝐬 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞.⁠
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Visit http://www.getkion.com/coldthermo-katie to sign up today! (Link will be shared in my current IG Story)⁠
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Don't forget to enter to win an exclusive giveaway by following @kion on Instagram, using the hashtag #KIONCOLDTHERMO2021 and tagging a friend!⁠
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Helpful Tip: Hop in a cold shower, cold tub, river, cryotherapy chamber, whatever you like—just get #cold!

A little #summer nostalgia with this recipe... ⁠

A little #summer nostalgia with this recipe... ⁠
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Orange Creamsicle Smoothie⁠
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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬⁠
2 frozen bananas⁠
1 cup orange juice⁠
1 cup coconut milk (or other milk of choice)⁠
2 TBSP vanilla collagen powder⁠
1 tsp orange zest (optional)⁠
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𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬⁠
Put all ingredients in a blender and blend until smooth.⁠
Enjoy immediately!⁠
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Sweet and so very simple! Visit wellnessmama.com for more recipes!

It’s always a pleasure to chat with Justin Mares

It’s always a pleasure to chat with Justin Mares, who’s a friend of mine and also the founder and CEO of Kettle & Fire bone broth. Today we go deep on regenerative agriculture as a solution to climate issues and health issues. We go into the different ways that animals are raised and how certain methods can actually make them net positive for the planet and for our health.⁠
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Justin even makes some great points about how we could actually reverse climate change within the span of a few decades if we could convert 25% of agricultural land to regenerative agriculture instead!⁠
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Episode Highlights 💫⁠
•Why the plant-based isn’t necessarily environment-conscious⁠
•Why we need to break the idea that it saves the planet to avoid meat⁠
•Why there simply isn’t enough supply of regeneratively raised animals on the market and what it would take to reverse this⁠
•A reason to consider taping your mouth shut at night (random tip)⁠
•The importance of natural light exposure for mood, mitochondria, and all aspects of health⁠
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To listen to our conversation head over to wellnessmama.fm

A microbiome is simply the collection of microorga

A microbiome is simply the collection of microorganisms in a particular place. The gut microbiome is the entire collection of microorganisms in the gut, and similarly, 𝐭𝐡𝐞 𝐬𝐤𝐢𝐧 𝐦𝐢𝐜𝐫𝐨𝐦𝐛𝐢𝐨𝐦𝐞 𝐢𝐬 𝐬𝐢𝐦𝐩𝐥𝐲 𝐚𝐥𝐥 𝐨𝐟 𝐭𝐡𝐞 𝐨𝐫𝐠𝐚𝐧𝐢𝐬𝐦𝐬 𝐩𝐫𝐞𝐬𝐞𝐧𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐤𝐢𝐧.⁠
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Head over to wellnessmama.com to learn more fascinating information on why you WANT bacteria on your skin.

This should be fun! 👛

This should be fun! 👛

I’m always looking for the safest way to deal wi

I’m always looking for the safest way to deal with my family’s minor health issues — and that includes our pets too! ⁠
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So with a little research found we these natural flea remedies for pets. ⁠
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Head over to wellnessmama.com for the natural flea home remedies. ⁠

Today's podcast guest is Matt Dawson, a father of

Today's podcast guest is Matt Dawson, a father of four and a doctor who wants to be a #farmer “when he grows up.” He’s also the founder and CEO of a genomics-based personalized medicine company called Wild Health. ⁠
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We’re here to talk about the paradox of how medicine is often 20 years behind the current science, yet often ignores age-old wisdom that could be valuable.⁠
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Episode Highlights ✨⁠
•The importance of nature exposure for health⁠
•Why your DNA is not your destiny⁠
•A reason to eat #sardines every day 🙂⁠
•The importance of sun exposure (and why sun exposure is more important than avoiding the sun)⁠
•How his patients see a 15% increase in HRV⁠
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Matt offers ways to bridge that gap based on the really surprising research around #genetics and #mindfulness, which is increasing all the time. ⁠
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I hope you’ll find this a very practical, fascinating interview. Head over to wellnessmama.fm and let’s jump in!

Instagram post 17998424308354044

Instagram post 17998424308354044

This meal is delicious any time of year, but we es

This meal is delicious any time of year, but we especially love it during the summer when cucumber, fennel, and mint are fresh and available at the farmers’ markets.⁠
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𝐆𝐫𝐞𝐞𝐤 𝐌𝐞𝐚𝐭𝐛𝐚𝐥𝐥𝐬 𝐖𝐢𝐭𝐡 𝐓𝐳𝐚𝐭𝐳𝐢𝐤𝐢 𝐒𝐚𝐮𝐜𝐞 ⁠
𝐌𝐞𝐚𝐭𝐛𝐚𝐥𝐥𝐬:⁠
1 lb ground turkey⁠
1 large onion (grated)⁠
¼ cup almond flour⁠
1 TBSP fennel greens (finely chopped)⁠
1 TBSP fennel bulb (finely chopped)⁠
2 eggs⁠
1 TBSP lemon juice⁠
1 tsp lemon zest⁠
¼ tsp fresh mint (finely diced)⁠
1 clove garlic (minced)⁠
1 tsp garlic powder⁠
1 tsp salt (to taste)⁠
½ tsp pepper⁠
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𝐓𝐳𝐚𝐭𝐳𝐢𝐤𝐢 𝐒𝐚𝐮𝐜𝐞:⁠
1 cup greek yogurt⁠
1 clove garlic (minced)⁠
1 pinch salt⁠
1 tsp lemon juice⁠
1 cucumber (finely chopped)⁠
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Full recipe at wellnessmama.com

Know much about quantum technology? Me neither!⁠

Know much about quantum technology? Me neither!⁠
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I will be the first to admit this is a field I definitely do not fully understand but I’m still very much excited to learn about it. I’m here with Philipp Samor von Holtzendorff-Fehling, a coach, entrepreneur, and the founder of a company called Leela Q. His company works with quantum energy technology, which works to support health on a cellular level.⁠
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In this episode, we go into what quantum energy therapies can do and the roots of understanding how the body is able to heal itself. Philipp has been able to make some really surprising changes in a lot of people using some of this technology, including some pretty drastic HRV changes, which is a significant marker for health.⁠
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⭐ 𝐄𝐩𝐢𝐬𝐨𝐝𝐞 𝐇𝐢𝐠𝐡𝐥𝐢𝐠𝐡𝐭𝐬 ⭐⁠
⭐What the primal healing human frequency is and how this can benefit us⁠
⭐Understanding quantum energy and how this impacts us on a cellular level⁠
⭐Why the body is able to heal itself and how we unlearn that⁠
⭐Understanding EMFs (from someone who used to be an executive for a cell phone company)⁠
⭐How quantum energy devices can be used to harmonize and neutralize EMFs⁠
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This is a complex topic, but one with so much promise. Take a listen here at wellnessmama.fm

We already have the “Mom I’m Bored Jar” whic

We already have the “Mom I’m Bored Jar” which works really well but is more of a help when they are already bored. I wanted to find a way to encourage them to find activities without getting bored in the first place.⁠
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Enter 𝑨𝒅𝒗𝒆𝒏𝒕𝒖𝒓𝒆 𝑷𝒐𝒊𝒏𝒕𝒔... this is a simple system of points for doing creative or athletic activities that encourages movement and creative play over TV watching. It also has surprisingly reduced the bickering and fighting in our house. Win/Win right?⁠
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Head over to wellnessmama.com to learn more and the activities we've chosen to implement!

It's #Friday! 🎉 What are you doing this weekend

It's #Friday! 🎉 What are you doing this weekend?

Most of us think plants you can eat only exist in

Most of us think plants you can eat only exist in a garden or grocery store, but did you know that more than half of the plants we see outdoors in daily life are also edible? I did not know that before this episode! ⁠
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I’m here with Sam Thayer, foraging expert, to go deep on how to use wild edibles (safely) for health, culinary uses, and the protection of our planet.⁠
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Learn about literally hundreds of species of plants available in the U.S. and how to identify them and incorporate them into your diet. This is a really cool way to save money, get a whole lot more micronutrients from your food, and get much more in touch with your food supply.⁠
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Listen to our conversation at wellnessmama.fm 🎧

Don’t let the lack of pink fool you… ⁠ ⁠ T

Don’t let the lack of pink fool you… ⁠
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This homemade natural anti-itch cream is an excellent DIY replacement for calamine lotion and works in a similar way to relieve skin irritations and itching. It contains all natural ingredients and can be mixed as needed for a soothing and effective remedy.⁠
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Simple ingredients- ⁠
•non-nano zinc oxide powder (optional)⁠
•sea salt⁠
•baking soda⁠
•bentonite clay⁠
•witch hazel⁠
•peppermint essential oil (optional but has a nice cooling effect...)⁠
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Full recipe can be found on wellnessmama.com ⁠

I’ve recently fallen in love with Korean food an

I’ve recently fallen in love with Korean food and with gochugaru peppers in particular... you may have noticed! ⁠
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Make these slightly spicy pickled radishes to use as a topping for tacos, rice bowls, burgers, or salads.⁠
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Ingredients needed for Pickled Radishes with Gochugaru ⁠
• 10 radishes⁠
• 1 clove of garlic⁠
• ¾ white wine vinegar⁠
• ⅓ cup of water⁠
• 1 TBSP maple syrup⁠
• 1 tsp of salt⁠
• 1 tsp gochugaru red pepper flakes⁠
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Full recipe can be found on wellnessmama.com

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