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Brown Sugar Shaken Espresso Overnight Oats (Easy Meal Prep!)


If you love Starbucks’ Brown Sugar Shaken Espresso, you’re going to be obsessed with these overnight oats! They combine the cozy flavors of brown sugar and espresso with creamy oats and chia seeds for a grab-and-go breakfast that tastes like your favorite coffee order.

brown sugar shaken espresso overnight oats in a glass jar topped with brown sugar and chia seeds

Brown Sugar Shaken Espresso + Overnight Oats = Love

When I posted my Starbucks Brown Sugar Shaken Espresso recipe, it went completely viral and you all fell in love immediately. I knew I had to create a breakfast recipe inspired by this delicious drink — and here it is!

This overnight oats recipe combines the warm sweetness of brown sugar with a bold shot of espresso to give you a breakfast that’s packed with whole grains, healthy fats from chia seeds, and just enough caffeine to start your morning right.

PS: If you love coffee-flavored overnight oats, check out my mocha overnight oats, my tiramisu blended oats, or my espresso overnight oats with salted date caramel!

shaken espresso in glass

Try it!

Brown Sugar Shaken Espresso

This Copycat Starbucksu003cstrongu003e Iced Brown Sugar Oat Milk Shaken Espressou003c/strongu003e is so simple to make in your own kitchen and is that morning kick you didn’t know you needed!

ingredients for brown sugar shaken espresso overnight oats laid out on a counter including rolled oats, brown sugar, chia seeds, almond milk, and espresso concentrate

What You Need: Simple Ingredients

  • Rolled Oats: Feel free to use either rolled oats or quick-cooking oats. I prefer rolled oats for a chewier, heartier texture that holds up beautifully overnight.
  • Brown Sugar: Adds that signature warm, caramel-like sweetness that makes this taste just like the Starbucks drink. A little goes a long way!
  • Chia Seeds: A classic overnight oats ingredient! They absorb liquid overnight to create that thick, pudding-like texture, plus they add fiber, protein, and healthy fats.
  • Almond Milk: I use unsweetened almond milk as the base liquid, but any milk works — oat milk, coconut milk, or regular dairy milk are all great swaps.
  • Espresso: I use an espresso concentrate (Chameleon is my favorite!), but freshly brewed espresso, cold brew concentrate, or strong coffee all work beautifully.

Quick-cooking oats definitely work for this recipe — they’ll just give you a softer, smoother texture. I don’t recommend using steel-cut oats, since they won’t soften enough overnight. For more on the differences, check out my guide on how to make oatmeal.

Absolutely! Any milk works here. Oat milk gives it an extra creamy, Starbucks-like feel, coconut milk adds a hint of tropical flavor, and regular dairy milk works perfectly too.

Looking to use a different sweetener? Go for it! Try swapping any of the following 1:1:

  • Maple syrup
  • Honey
  • Coconut sugar
brown sugar shaken espresso overnight oats mixed together in a glass jar ready to refrigerate

How to Make Brown Sugar Espresso Overnight Oats

  1. Combine dry ingredients: Add rolled oats, brown sugar, and chia seeds to a jar or meal prep container and give them a quick stir.
  2. Add wet ingredients: Pour in the almond milk and espresso concentrate (or brewed espresso).
  3. Mix it up: Stir everything together until well combined — make sure there are no dry pockets of oats hiding at the bottom!
  4. Refrigerate: Pop the lid on and transfer to the fridge to soak for at least 2 hours, or overnight for the best texture.
  5. Serve: Enjoy your overnight oats cold straight from the fridge, or add your favorite toppings and dig in!
White jars stacked.

my favorite

Overnight Oats Jars

These jars are perfectly sized, and seal tightly for on to the go!

close-up of brown sugar shaken espresso overnight oats in a jar with a spoon showing creamy pudding-like texture

Absolutely! This recipe is perfect for meal prep and can easily be doubled or tripled. Use the ingredient multiplier in the recipe card below to scale it up. I love making a batch on Sunday night and having breakfast ready for the whole week.

Overnight oats are traditionally eaten cold, which is how I prefer them — especially with a coffee flavor! But if you like warm oats, feel free to microwave them for 60–90 seconds. Just note that the texture will be softer and more porridge-like.

Topping Ideas

Every overnight oats recipe deserves a few fun toppings! Here are my favorites for this coffee-inspired version:

  • Extra brown sugar
  • Chia seeds
  • Mini chocolate chips
  • Almond butter or peanut butter
  • A splash of espresso or cold brew
  • Cinnamon or cocoa powder
brown sugar shaken espresso overnight oats in a jar ready to eat as a grab-and-go breakfast

More Overnight Oats Recipes

Can’t get enough overnight oats? Same! Here are more of my favorite flavor combos:

  • Add the brown sugar, rolled oats, chia seeds, and salt to a meal prep container and stir the ingredients together. 

  • Pour the espresso and almond milk over the oats and mix until combined. 

  • Cover and place the oats into the refrigerator for at least 2 hours or up to overnight. 

  • Option to add more almond milk before serving or eat as-is.

  • Add a few more tablespoons of almond milk to the oats if you like more of a soupy overnight oat. 
  • I used chameleon espresso concentrate but feel free to use freshly brewed espresso, cold brew concentrate, or strong coffee.

[adthrive-in-post-video-player video-id=”t1xklxPE” upload-date=”2022-01-15T00:00:00.000Z” name=”Brown Sugar Shaken Espresso Overnight Oats” description=”If you love Starbucks’ Brown Sugar Shaken Espresso, you are going to love these overnight oats! They’re made with espresso, chia seeds, almond milk, and brown sugar.”]

Calories: 171 kcal, Carbohydrates: 29 g, Protein: 4 g, Fat: 5 g, Fiber: 5 g, Sugar: 13 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Free 7 Day Healthy Meal Plan (June 8-14)


This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste High Protein cookbook protein

Free 7 Day Healthy Meal Plan (June 8-14)

Life has a way of keeping us endlessly busy, and it’s easy to forget how vital it is to carve out moments just for ourselves. This week, I made a choice to slow down. After a weekend of cool(ish) and windy weather, the sun finally broke through, warm and inviting, and I couldn’t resist soaking it in. That dose of sunlight felt like a full recharge—and a beautiful reminder that self-care isn’t a luxury, it’s a necessity. That warmth also has me dreaming of summer flavors, like this Heirloom Tomato Salad and my Grilled Pesto Chicken and Tomato Kebabs . Here’s to savoring the sun, prioritizing ourselves, and embracing the start of summer!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Ultimate Skinnytaste Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (6/8)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: Tuna Egg Salad on 1 slice sourdough bread with 8 baby carrots
D: Balsamic Roasted Veggies and White Bean Pasta with Arugula Salad

Total Calories: 1,271*

TUESDAY (6/9)
B: Potato Cheddar Chive Bakes with 1 cup strawberries
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Grilled Skirt Steak and Elote Tacos with Cilantro Lime Cauliflower Rice

Total Calories: 1,215*

WEDNESDAY (6/10)
B: Potato Cheddar Chive Bakes with a peach
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Sheet Pan Gnocchi and Sausage with Tomatoes and Broccolini with Easy Garlic Knots

Total Calories: 1,169*

THURSDAY (6/11)
B: Potato Cheddar Chive Bakes with a peach
L: Buffalo Chicken Salad
D: Mediterranean Boneless Pork Chops with Summer Veggies and Orzo with Zucchini and Tomato**

Total Calories: 1,102*

FRIDAY (6/12)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter
L: Buffalo Chicken Salad
D: Shrimp and White Beans with Spinach and Feta with 1 cup whole wheat orzo

Total Calories: 1,169*

SATURDAY (6/13)
B: Protein PB & J Smoothie Bowl with 1 tablespoon melted peanut butter (recipe x 4)
L: California Roll Cucumber Salad (recipe x 2)
D: DINNER OUT

Total Calories: 680*

SUNDAY (6/14)
B: ¼ Crustless Quiche with 1 cup mixed berries
L: Italian Sub Broccoli Salad
D: Juicy Turkey Burgers with Zucchini with a whole wheat hamburger bun and Green Goddess Potato Salad

Total Calories: 1,206*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an extra 12 ounces orzo for dinner Friday.

*Google doc

Introduction, Synonyms, Types, Method of Preparation, Advantage


Introduction

Vati Kalpana is an Ayurvedic medicinal dosage form in which finely powdered medicinal ingredients are processed with a suitable liquid medium (bhavana dravya) or binding agents and then molded into small, solid units of a specific size and weight.

The word ‘Vati’ means ‘little round ball’. ‘Kalpana’ means formulation. Vati Kalpana is considered as the upa-kalapana (Secondary dosage forms) of Kalka Kalpana or paste formulation, which is one of the Pancha vidha kashaya kalpanas.

Importance of Vati among Ayurvedic dosage forms

Vati Kalpana is one of the most popularly prescribed dosage forms in Ayurveda due to –

  • Easy administration without any preparation unlike decoction etc.
  • Consistency in dosing and reducing the possibility of dosage errors
  • Palatability, making them more acceptable to patients.
  • Longer shelf life etc.

Synonyms of Vati

वटकाश्चाथ कथ्यन्ते तन्नाम गुटिका वटी |
मोदको वटिका पिण्डी गुडो वर्त्तिस्तथोच्यते || (Sharngadhara Samhita, Madhyama Khanda, 7/1)

Vataka, Gutika, Vati, Modaka, Vatika, Pindi, guda, Varti are the synonyms of Vati.

History of Vati Kalpana

Vati Kalpana is one of the oldest Ayurvedic dosage forms, with references dating back to the Vedic period. The Rigveda mentions pill-like preparations under the term ‘Mani’, while forms such as Pindi, Modaka, Vataka, and Varti are also described in Vedic literature. Vati Kalpana evolved from Kalka Kalpana, wherein medicinal paste is shaped into solid units for administration. Acharya Vagbhata described the preparation of dosage forms such as Vati, Gutika, and Varti from Kalka. In Sharangadhara Samhita, synonyms of Vati include Gutika, Vatika, Pindi, Modaka, Guda, and Varti, highlighting its long-standing importance in Ayurvedic pharmaceutics.

Classification of Vati Kalpana

While describing the concept of Vati Kalpana, Acharya Sharngadhara mentions two types of Vatis,

  1.   Vahni Sadhya Vati
  2.   Avahni Sadhya vati
  1.   Vahnisadhya Vati

लेहवत्साध्यते वह्नौ गुडो वा शर्करा तथा |
गुग्गुलुर्वा क्षिपेत्तत्र चूर्णं तन्निर्मिता वटी || (Sha.Ma.Kh.7/2)

Vati prepared with the help of Vahni or fire is called Vahnisadhya Vati or Agnisiddha Vati. In this method sugar, jaggery, guggulu etc. binding agents are boiled with water until they attain a consistency like lehyam and then powders of other ingredients are added to make a paste for preparing Vati.

Eg: Yogaraja Guggulu, Kaishora Guggulu, Sudarshana Ghanavti etc.

  1.   Avahni Sadhya vati

कुर्यादवह्निसिद्धेन क्वचिद् गुग्गुलुना वटीम् |
द्र वेण मधुना वाऽपि गुटिकां कारयेद् बुधः || (Sha.Ma.Kh.7/3)

Vati prepared without the help of Vahni or fire is called Avahnisadhya Vati or Niragnisiddha Vati. In this method, binding is achieved using readily available liquid media such as honey, fresh herbal juices (Svarasa), or water, rather than traditional binding agents like sugar, jaggery, or guggulu.

Eg; Eladi Vati, Lavangadi Vati, Sanivani Vati etc.

General Ingredients Used in Vati Preparation

  • Different parts of herbs
  • Purified Mineral Substances
  • Metallic preparations such as Bhasma
  • Animal-derived substances
  • Binding agents like guggulu, jaggery, sugar, honey etc.
  • Bhavana Dravya (Agents used for trituration of main ingredients to enhance the therapeutic properties)

Proportion of Binding Agents

सिता चतुर्गुणा देया वटीषु द्विगुणो गुडः |
चूर्णाच्चूर्णसमः कार्यो गुग्गुलुर्मधु तत्समम् |
द्रवं च द्विगुणं देयं मोदकेषु भिषग्वरैः || (Sha.Ma.Kh.7/4)

Proportion of different binding agents in relation to other ingredients –

Sita (Sugar) 4 times

Guda (Jaggery) 2 times

Guggulu Equal

Madhu (Honey) Equal

Drava (Any Liquid) 2 times

General Steps in Vati Preparation

  • Collection and purification of ingredients
  • Preparation of fine powder (Churna) of the ingredients
  • Preparation of a binding medium (with or without heat)
  • Mixing and trituration (Mardana/Bhavana) to obtain a uniform mass
  • Rolling and shaping into pills of specified size
  • Drying under suitable conditions
  • Packaging and storage in airtight containers

General Method of Preparation of Vati

For the Vati preparation ingredients are required in finer form. If herbal ingredients – that means plant origin substances are used, then should be converted into fine powder after proper drying. If mineral ingredients are used – they should be converted into Bhasma or Sindhoora form. And specifically, if parada (mercury) and gandhaka (sulphur) are mentioned, they should be triturated together to obtain a mixture called ‘Kajjali’.

The fine powders of ingredients are then mixed with a suitable binding medium to obtain a homogeneous mass. Depending on the nature of the formulation, the binding agent may be prepared either with heat (Sagni method) or without heat (Niragni method). In the Sagni method, substances such as jaggery, sugar, or guggulu are heated to achieve the desired consistency before incorporating the powdered drugs. In the Niragni method, liquid media such as honey, herbal juices (Svarasa), decoctions (Kwatha), or water are directly triturated with the powders without the application of heat. The resulting mass is thoroughly triturated (Mardana/Bhavana) until it becomes smooth and pliable, after which it is rolled into pills of the desired size and shape. The prepared Vatis are then dried, usually in shade, and stored in airtight containers to preserve their quality and therapeutic efficacy.

Dosage

कर्षप्रमाणा तन्मात्रा बलं दृष्ट्वा प्रयुज्यताम् | (Sh.Ma.Kh. 7/5)

According to Acharya Sharangadhara, the dosage of Vati should be determined after considering the Bala (strength) of the patient. He recommends one Karsha as the standard dose of Vati. However, before administering any Vati Kalpana, factors such as the patient’s age, digestive capacity (Agni), physical strength, body weight, and the severity and chronicity of the disease should be carefully considered.

Shelf life of Vati

According to Sharngadhara shelf life of Vati Kalpana is one year.

However, according to Rule 161B of the Drugs and Cosmetics Act, the shelf life of Vati Kalpana is two years, provided it is stored in a moisture-free environment.

Anupana and Administration

Various substances are prescribed as Anupana for Vati preparations, including water (Jala), warm water (Ushnodaka), milk (Ksheera), ghee (Ghrita), honey (Madhu), buttermilk (Takra), decoctions (Kwatha), and fresh herbal juices (Svarasa). The same Vati may produce different therapeutic effects when administered with different Anupanas. For example, digestive and carminative Vatis are commonly administered with warm water, while rejuvenative (Rasayana) formulations may be given with milk or ghee. Similarly, formulations intended for respiratory disorders are often prescribed with honey.

Advantages of Vati Kalpana

Vati Kalpana is one of the most popularly prescribed dosage forms in Ayurveda because it combines therapeutic efficacy with convenience, stability, and patient acceptability. Here are the advantages of Vati Kalpana over other dosage forms:

Ease of Administration

Vatis are easy to consume and do not require preparation before use, unlike decoctions (Kwatha) which need boiling and filtration.

Precise Dosage

Each Vati is designed with standard, specific quantities of medicine, ensuring consistency in dosing and reducing the possibility of dosage errors.

Palatability

Many Ayurvedic medicines have a bitter or unpleasant taste. So, when Vatis are made, they mask these sensory characteristics, making them more acceptable to patients.

Extended Shelf Life

As Vatis contain low moisture content, they generally possess greater stability and a longer shelf life compared to liquid formulations such as Kashayas.

Convenience in Storage and Transportation

Vatis are compact, lightweight, and less prone to spillage or contamination. They can be conveniently stored, packaged, and carried during travel.

Suitability for different types of Ingredients

Vati Kalpana is an ideal method for formulating different varieties of ingredients. It can accommodate a wide variety of ingredients, including herbal powders, purified minerals, metallic preparations, and resins such as Guggulu, making it a versatile dosage form.

Economic Feasibility of Preparation

Compared with some other dosage forms, Vati preparations are relatively economical to manufacture, package, and distribute on both small and large scales.

Grilling Isn’t Just for Meat


Grilling Isn’t Just for Meat

When most people think about grilling season, they think burgers, steaks, chicken, and ribs. But one of the best things about a grill is what it does to vegetables, cheese, and plant-based mains. Smoky flavor and a light char makes everything extra delish!

An oval platter with grilled vegetables, including asparagus, red onion, red pepper, zucchini, yellow squash, eggplant, and portobello mushrooms.

Grilling adds flavor to any food, not just meat!

cookbook author erin clarke of well plated

During the summer, Ben and I could easily cook every single meal we eat on the grill. While Grilled Salmon, Grilled Chicken Thighs, and Grilled Flank Steak are all fantastic, don’t limit yourself to meat! The grill works its magic on vegetables, veggie burgers, and even cheese (yes cheese!) too.

A hot grill does a few things particularly well:

  • It Cooks Off Moisture. This is important because vegetables contain a lot of water. As moisture evaporates, the flavors become more concentrated.
  • Direct Heat Creates Caramelization and Char. Those browned bits add complexity that balance naturally sweet vegetables like corn, carrots, and peppers.
  • Grilling Improves Texture. Crisp edges and tender interiors create texture that’s often missing from lackluster steamed vegetables.
How to make the best Grilled Portobello Mushrooms. Easy, low-carb, vegan recipe that’s great for a portobello steak, grilled portobello mushroom burger, and Meatless Monday dinners. The simple portobello mushroom marinade gives them incredible flavor!

Grilled Portobello Mushrooms

Meaty, savory, and deeply satisfying, grilled portobellos pick up smoky flavor beautifully. They're substantial enough to serve as a main dish but versatile enough to tuck into sandwiches, bowls, or salads.

Check out this recipe

Grilled Cauliflower Steaks with honey, lemon, and toasted walnuts. Meaty, caramelized, and satisfying! Easy, low carb recipe that’s perfect for a simple side or light dinner. can be made vegan; gluten free Recipe at wellplated.com | @wellplated

Grilled Cauliflower Steaks

The grill transforms cauliflower from mild to deeply caramelized, with crisp edges and a tender center. This is one of those recipes that can win over people who think cauliflower is boring.

Check out this recipe

vegan burger without tofu on a bun with avocado

Vegan Burger

A great veggie burger deserves grill marks too. This recipe develops a flavorful crust on the outside while staying tender in the middle, making it a satisfying option for vegetarians and meat-eaters alike.

Check out this recipe

An oval platter with grilled vegetables, including asparagus, red onion, red pepper, zucchini, yellow squash, eggplant, and portobello mushrooms.

Grilled Vegetables

Bell peppers, mushrooms, squash, onions, and asparagus become sweeter and more flavorful over an open flame. Make a big platter and watch it disappear.

Check out this recipe

Mexican grilled corn

Grilled Corn Recipe

A summer classic for good reason. The kernels become sweeter as they cook, while the charred spots add smoky flavor that makes fresh corn even better.

Check out this recipe

Grilled asparagus with lemon and Parmesan on a plate

Grilled Asparagus

Quick-cooking and packed with flavor, grilled asparagus develops smoky notes while keeping its crisp-tender texture. A squeeze of lemon is all it needs.

Check out this recipe

a plate with grilled halloumi cheese with herbs and lemon

Grilled Halloumi Cheese

Halloumi is made for the grill. The outside turns golden and crisp while the inside stays soft and chewy, creating a salty, satisfying addition to any cookout.

Check out this recipe

Related Recipes

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Where do dietitians work? FIND OUT HERE #nutrition #dietetics #health #eatright #rdchat

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Dietitians work in a number of places. Let’s find out here 🙂

source

6.4 Friday Faves – The Fitnessista

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Hiiii! Happy Friday! What do you have going on this weekend?

We’re back from an INCREDIBLE trip to Korea and Japan. I have so much to tell you guys that I’m splitting it into multiple posts that will start on Monday. If you have any questions or anything I can answer in these, please let me know! I’ll share all of the details on what we did, what we ate, where we stayed, my Korean head spa treatment (glorious), Kyoto and why it’s so magical, eating mostly gf in all of these places, Tokyo DisneySea, ALL the things. The nutshell version is that it was one of our best trips ever and not to be annoying, but it absolutely changed my life. Please send me recovery vibes as I return to everyday living lol.

A little bonus is that we had a 12 hours layover in Honolulu on the way home.

We checked into a hotel for a day stay and a nap, then headed immediately to the beach for a walk,

to get snacks (malasadas, masubi, and acai bowls),

and to browse around the shops before heading back to the airport. It softened the blow of returning to the US just a little.

I’d love to hear what you have going on this weekend! It’s back to *normal* around here with a Sculpt Society workout this afternoon, dinner and the pool with friends, taking Liv and her friends to the mall, and lots of summer fun.

It’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

6.4 Friday Faves

Fashion, beauty, random:

Loving this Nopalera body scrub. It has clean incredients including prickly pear fruit and real sugar, it smells amazing (if you haven’t experienced prickly pear, I think it’s kind of like hibiscus) and they kindly offered a discount code to share with ya. Use the code GINAH10 here.

I came back with some great skincare and hair products and rounded up everything I could find online here.

Still loving these jean shorts. I’ve worn them so many times! They’re true to size, not too long, not too short, and the perfect wash. I also washed and dried them and they didn’t shrink.

There are so many things I’ve added to my list from Tuckernuck lately including this dress, this dress, this top, these shorts, and these shoes.

Read, watch, listen:

Remarkably Bright Creatures on Netflix. Don’t be mad but I was kind of turned off from reading the book because it’s narrated by an octopus. I just wasn’t intrigued at all, but when I saw the movie pop up, I decided to give it a whirl while walking on the walking pad because I adore Sally Field. I was so into it, I finished it later that evening. Highly recommend.

A great podcast episode about various breast screening options. You can read about my experience with thermography here.

What books have you begged friends to read?

Fitness, health, and good eats:

A huge recognition and honor in our EquiLife community. Being an IHP is one of my favorite things that I do and I feel so grateful to be able to share our life-changing tests, protocols, and products with my clients.

Stay tuned for a giveaway next week featuring some of my favorite wellness goodies!

I’ve been on the lookout for this ice cream and it did not let me down.

ALL the muscat things. We brought home quite a few snacks but I wish we would have grabbed even more 😉

Homemade hamburger helper.

This propolis spray. I had it in my carryon to take during our multiple flights (PHX > SFO, SFO > ICN, ICN > HND, HND > HNL, HNL > PHX. WHEW)

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Air Fryer Berry Cobbler (Just 2 Ingredients!)


This air fryer berry cobbler is the easiest single serve dessert I’ve ever made — and it only takes 2 ingredients! Frozen berries + refrigerated cookie dough come together in a tiny ramekin for a warm, bubbly, golden-topped treat that’s ready in under 15 minutes.

I originally tested this recipe with chocolate chip cookie dough and was immediately hooked. The cookie dough bakes up golden and slightly crispy on top while the berries underneath turn into this warm, jammy filling that’s absolutely irresistible. It’s giving cobbler vibes with zero effort.

If you loved my air fryer cookie for one, you’re going to be obsessed with this one. Same single serve energy, but with a fruity twist.

Three small white ramekins filled with baked berry dessert, topped with peanut butter and chocolate chips, with metal spoons and a red-striped cloth nearby.

Why This Recipe Works

  • Just 2 ingredients: Frozen berries and refrigerated cookie dough — that’s it!
  • Ready in 14 minutes: Five minutes of prep and under 10 minutes in the air fryer.
  • Single serve: Made in a 4 oz. ramekin so you get the perfect personal portion.
  • Endlessly customizable: Swap the berry mix for frozen mango, peaches, or cherries. Use any flavor of cookie dough you love.
  • No oven required: The air fryer keeps your kitchen cool and gets the cookie dough perfectly golden.
  • Frozen triple berry mix: A blend of strawberries, blueberries, and raspberries. No need to thaw — they go straight into the ramekin frozen and turn into a warm, jammy filling as they cook.
  • Refrigerated cookie dough: I used store-bought chocolate chip cookie dough balls (the kind you find in the refrigerated section). Any brand or flavor works — I also tested monster cookie dough and sugar cookie dough, and they were all delicious.

How to Make Air Fryer Berry Cobbler

  1. Prep the ramekin: Grease a small 4 oz. ramekin with nonstick spray.
  2. Layer it up: Add the frozen berries to the ramekin, then top with cookie dough. You can place the dough balls right on top or crumble them over the berries for more even coverage.
  3. Air fry: Cook at 350°F for 7-9 minutes, or until the berries are bubbling and the cookie dough is golden and cooked through.
  4. Rest and serve: Let it cool for a few minutes (those berries are hot!), then dig in. Drizzle with peanut butter or add a scoop of ice cream on top for the full experience.

Tips for the Best Air Fryer Berry Cobbler

  • Don’t thaw the berries: Frozen berries work best here. They release their juices as they cook and create that bubbly, jammy filling.
  • Crumble vs. whole: Placing the cookie dough balls whole on top gives you a thicker, chewier topping. Crumbling them creates a more even, crispier crust — both ways are delicious.
  • Check at 7 minutes: Air fryers vary, so start checking early. The cookie dough should be golden on top and the berries should be bubbling around the edges.
  • Let it rest: Give it 2-3 minutes before eating — the berry filling is extremely hot right out of the air fryer.

Flavor Variations

  • Mango sugar cookie: Swap the berries for frozen mango chunks and use sugar cookie dough for a tropical twist.
  • Cherry chocolate: Use frozen dark cherries with double chocolate cookie dough — like a black forest dessert.
  • Peach snickerdoodle: Frozen peaches with snickerdoodle cookie dough for a warm, cinnamon-spiced cobbler.
  • Allergy-friendly: Use Sweet Loren’s cookie dough for a gluten-free and vegan option.

Can I make this in the oven instead?

Yes! Preheat your oven to 375ºF and bake for 25-30 minutes, or until the cookie dough is golden and the berries are bubbly.

Can I make more than one serving?

Absolutely. Double or triple the recipe and make a few individual ramekins at once — just make sure they fit in your air fryer basket without touching. For a larger batch, add a 10 oz. bag of frozen berries to a greased 8×8-inch pan with 1 package of refrigerated cookie dough.

Any refrigerated cookie dough works! I’ve tested chocolate chip, monster cookie, and sugar cookie dough — all delicious. Look for pre-portioned dough balls or pucks in the refrigerated section of your grocery store.

Do I need to thaw the berries first?

Nope! Use them straight from the freezer. They’ll release their juices as they cook and create that warm, jammy filling.

Three ceramic bowls of berry crumble topped with sprinkles and shortbread pieces, each with a spoon, sit on a light surface next to a bowl of caramel sauce.

More Air Fryer Desserts

  • Grease a small 4 oz. ramekin with nonstick spray.

  • Add the frozen berries to the ramekin and top with cookie dough. You can place the cookie dough balls right on top or crumble them over the berries.

  • Air fry at 350°F for 7-9 minutes or until the berries are bubbling and the cookie dough is golden and cooked through.

  • Remove from the air fryer and let it rest for a few minutes before serving. Option to drizzle with drippy peanut butter or top with a scoop of ice cream.

  • Cookie dough: Feel free to use any type of cookie dough. I tested this with monster cookie dough, chocolate chip cookie dough, and sugar cookie dough with a few different brands. All of them tasted delicious. For an allergy-friendly cobbler, use Sweet Loren’s cookie dough.
  • Swap the fruit: Substitute the frozen berries for a different frozen fruit. For example, frozen mango topped with sugar cookie dough would be delicious.
  • Make more: Double or triple the recipe to make a few single serve cobblers at once.
  • Oven option: To bake this in the oven, preheat to 375ºF and bake for 25-30 minutes.
  • Large batch: To serve a group, add a 10 oz. bag of frozen berries to a greased 8×8-inch pan with 1 package of refrigerated cookie dough.

Calories: 237 kcal, Carbohydrates: 21 g, Protein: 1 g, Fat: 6 g, Fiber: 2 g, Sugar: 20 g

Nutrition information is automatically calculated, so should only be used as an approximation.

5 Keto Veggies You Can Eat All The Time (2023)

18



Yes, you can have vegetables on the keto diet! Watch for the best low carb veggies for fat loss. ▸ [FREE] 🔥E-BOOK: The Keto Kamp Blueprint Shopping Guide | http://www.ketokampblueprint.com

🔔 SUBSCRIBE http://bit.ly/2QE7z1B

You’ll discover the best and healthiest vegetables to keep you in ketosis and continue with your weight loss journey. This list of keto veggies will surprise you! Make sure you watch to the end as I provide you with the worst vegetable to have on the ketogenic diet.

00:00 Overview of keto approved veggies
01:10 Keto considerations. Buy organic. Eating the keto vegetable is better than juicing. Buy local keto foods.
01:50 The first keto vegetable: Mushrooms. Mushrooms are high in potassium, calcium, phosphorus, magnesium, selenium, B1, iron and vitamin D.
02:45 Studies show mushrooms are antioxidant, anti-inflammatory, anti-diabetic, immune supportive, anticancer, liver protective, antimicrobial, neuroprotective benefits.
04:04 The second keto veggie: Asparagus. Good source of keto prebiotic fiber. This is a great vegetable to help with blood sugar control on keto.
05:50 The third vegetable for keto: Cabbage. This is a great low carbohydrate veggie high in sulfur
06:30 Green head cabbage is my favorite keto veggie
06:45 The fourth keto veggie to eat: Broccoli. Discover the benefits of broccoli. Excessive estrogen broccoli can help with this.
07:51 Studies show broccoli can help decrease prostate cancer in men, and reduce breast cancer. Rhonda Patrick broccoli studies are interesting.
08:30 The fifth keto vegetable, my favorite low carb keto veggie: Fermented vegetables.
09:06 My go to keto fermented vegetables are kimchi, sheep & goat yogurt, sauerkraut, tempeh and natto.
09:30 The worst vegetables to have on keto are corn and soy.
10:12 The best time to have carbohydrates on keto.

Can you have fruit on keto? Watch this video for my favorite keto approved fruits: 🎥 5 Keto Fruits You Can Eat All The Time Video: https://www.youtube.com/watch?v=oanoyw75rYc&t=0s

// R E S O U R C E S

🤓 Mushroom Studies:
sci-hub.do/10.1016/j.phanu.2017.02.001
sci-hub.do/10.1016/j.phanu.2017.02.001
sci-hub.do/10.3233/JAD-180959
https://www.sciencedirect.com/science/article/pii/S0753332221001621

🤓 Asparagus Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022954/
sci-hub.do/10.1021/acs.jafc.0c05615

🤓 Cabbage Studies:
http://journal.waocp.org/article_28350_52583657b77af22c1a222d7c5934562a.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698573/

🤓 Broccoli Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8025206/
https://pubmed.ncbi.nlm.nih.gov/23631258/

🤓 Fermented Vegetable Studies:
sci-hub.do/10.1016/j.copbio.2016.11.010
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/
sci-hub.do/10.1089/jmf.2017.3946

// F O L L O W
▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW
▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6
▸ twitter | @thebenazadi http://bit.ly/2USE0so
▸ linkedin | http://bit.ly/2PNRh40
▸ email | support@ketokamp.com

Be sure to subscribe to my Keto Kamp Podcast for further education.

Apple: https://apple.co/2JnCeKS
Spotify: https://spoti.fi/34nwla4
SoundCloud: https://bit.ly/2WimznQ
Stitcher: http://bit.ly/2Xc9D0g

#ketodiet #ketogenic #keto

Disclaimer:
Ben Azadi is a Functional Diagnostic Nutrition – Practitioner in Miami, Florida. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a health practitioner/patient relationship between Ben Azadi and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Ben Azadi is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

source

Swellings predominant during ‘Morning Time’


Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S

Meaning

Diva = morning / day time

Bali = strong, predominant, evident

Shvayathu / Shotha = swelling, edema

Note – Shvayathu is a synonym of Shotha.

Divabali Shvayathu / Shotha

चलस्तनुत्वक्परुषोऽरुणोऽसितः प्रसुप्तिहर्षार्तियुतोऽनिमित्ततः|
प्रशाम्यति प्रोन्नमति प्रपीडितो दिवाबली च श्वयथुः समीरणात्||

Ref – Charaka Chikitsa Sthana, Chapter 12, Verse 12

Divabali Shvayathu / Shotha is a swelling which is predominantly seen during day-time i.e. in the morning hours. So, Vataja Shotha is Divabali Shotha and Divabali Shotha is Vataja Shotha.

Causes – Vata predominance in Shotha. Nidanas of Shotha and Nidanas for Vata Aggravation.

Symptoms of Divabali or Vataja Shotha –

        Chala – the swelling is movable

        Tanu Twak – the skin over the swelling is thin

        Parusha – the swelling is rough / dry / coarse on touch

        Aruno, Asitaha – the colour of the skin is either reddish brown / dawn red / dusky brown or black

        Prasupti – feeling of numbness

        Harsha – horripilation

        Arati – discomfort or pain

        Prashamyati Animittatah – the swelling subsides without any reason

        Pronnamati Prapidito – the swelling disappears on pressing it, but it reappears and comes back to its normal position immediately (after the pressure has been released)

        Divabali – the swelling is predominant during morning time i.e. it increases during the day time and often subsides without any appreciable reason

Modern view of ‘Morning Swelling’

Daytime or Morning time swellings are generally caused due to edema or overnight fluid redistribution. In these conditions, the fluid in the body settles in the face, around the eyes or hands. The mechanism has occurred while we have slept due to lying down flat for several hours.

Many times these swellings are harmless and are temporary in nature. In such conditions, they depict some lifestyle factors. When these swellings occur regularly or as a pattern, it is a point of concern and they reflect the underlying medical conditions. It is time to see the doctor.

Features of Morning Swelling – When the swelling or edema (fluid accumulation in the tissues) is more in the morning time, it usually involves – face swelling (mainly eyelids), swelling of hands or fingers and sometimes generalized puffiness.

Mechanism – When we lie down overnight, the fluid in the body redistributes from legs to face and upper body. Due to reduced gravity, more fluid accumulates in the loose tissues like eyelids. So, morning swelling often indicates systemic causes and not just local issues.

Main causes for morning swelling 

  1. Overnight Fluid Accumulation – Fluids, mainly lymph, do not get drained from the face and head while we are sleeping. This will result in puffiness around the eyes and cheeks and are evident when we wake up. Such swellings disappear once we wake up and are upright.
  2. High Salt or Sodium Intake – When we are habituated to consume foods rich in sodium, mainly in the evening or night, the body learns to retain water. This retention reflects in the form of visible swelling in the hands, feet and or face in the morning.
  3. Sleeping Position – Fluids can increasingly pool around your face if you are habituated to sleeping on your belly or with your head elevated too little.
  4. Pregnancy – Swelling in the hands and face is common during pregnancy due to increased fluid volume. The woman should however be evaluated for high blood pressure.
  5. Sleep Related Factors – Poor Sleep Posture, excessive intake of salt at night, consumption of alcohol before bed – these factors might cause temporary fluid retention which leads to manifestation of morning puffiness.
  6. Certain Medications – Steroids, Calcium channel blockers, Non-Steroidal Anti-inflammatory Drugs – can cause ‘morning swelling’.

Common Underlying Medical Conditions for ‘Morning Swelling’

  1. Kidney Issues – Kidney disorders are the most classic causes for morning swellings, usually nephrotic syndrome and glomerulonephritis. Key features would be – puffy face, especially eyelids, frothy urine due to protein loss and reduced urine.

Low protein leads to fluid leaks into tissues and that fluid collects in the face overnight.

Kidney Damage → protein leak into urine → fluid accumulation → swelling around the eyes (periorbital edema).

  1. Hypothyroidism – Swelling in the face and hands is evident in cases of Hypothyroidism / underactive thyroid.

Puffy face & non-pitting edema, myxedema (thickened skin), weight gain, cold intolerance, fatigue and other symptoms of hypothyroidism may be evident. The fluid retention in the tissues may be due to mucin deposition.

  1. Allergies – Puffiness of the face, itchy eyes or stuffy nose in the morning can also occur due to exposure to dust mites, laundry detergents or dander in the bedding. This happens due to the allergic reactions caused by these things.

Allergic reactions cause swelling when you are exposed to the allergens overnight. Allergic Rhinitis is one such common cause which presents with swelling of eyelids, itching, sneezing. Dust mites, pillows, bedding – as mentioned above are the triggers often.

  1. Liver Diseases – would cause ‘morning swelling’, mainly Cirrhosis of the Liver. It would present with generalized swelling (anasarca), ascites and low albumin levels.
  1. Sinus infection or congestion – Pain and swelling behind the nose, cheeks and eyes are common in sinusitis.
  1. Arthritis – In Rheumatoid Arthritis, if the stiffness lasts more than half an hour, it might result in swelling of joints in the hands. It can occur in other forms of arthritis also.
  1. Local Causes specific to the Eye – Conditions like Blepharitis, Conjunctivitis and Eye infections would cause morning swelling.

Uncommon condition –

Heart Failure – Due to fluid build up in the tissues when the heart does not work efficiently as a pump.

This is a less common condition which presents with morning swelling. It might be evident in cases of congestive heart failure. These conditions present with leg swelling in the evenings rather than facial swellings in the mornings. So, heart cause is less likely if the swelling is mainly in the morning. But it needs to be ruled out.

Simple tips to reduce morning swelling

  1. Head elevation – One should use an extra pillow while sleeping. This will prevent fluid accumulation in the face.
  2. Reducing Sodium and Alcohol consumption – To prevent excessive water retention, one should avoid sodium and salty snacks especially in the evenings and also alcohol consumption.
  3. Cold Compress – Cold compress or a cold water splash on the face will reduce puffiness by constricting the blood vessels in the face.
  4. Hydration – One should make sure of drinking enough water throughout the day. This will help in flushing out excess salts and toxins out of the body.
  5. Massage – A gentle facial massage with upward strokes will encourage lymphatic drainage.
  6. Night Meals – Avoid late night heavy meals.
  7. Allergen Check – Identify the allergens troubling you. Check your bed for any allergens.

Right time to see the doctor / Red Flags of ‘Morning Swelling’

One should immediately see the doctor if the swelling is severe and is persistent i.e. when it does not go away during the day.

One should also seek immediate medical advice when swelling is accompanied by

        persistent daily swelling,

        breathing difficulty,

        sudden and rapid gain in weight,

        shortness of breath,

        high blood pressure

        reduced urine output

        painful swelling or

        a swelling which feels hot.

Evaluation of Morning Swelling

Doctors would need some basic tests to run so as to figure out the exact cause of morning swellings. They are – urine test for presence of protein or RBCs, kidney function tests (mainly to check urine creatinine values), thyroid profile, serum albumin and blood pressure.

Ayurveda Treatment Principles

Divabali Shvayathu should be treated on the lines of Shvayathu Chikitsa – treatment of swellings as enumerated in the Ayurveda texts. To be specific, these cases shall be treated on the lines of Vataja Shvayathu Chikitsa – treatment of swellings caused by predominant aggravated Vata.

Related Easy Ayurveda Articles – For Quick Glance and Preparation

  1. Shotha Chikitsa – Charaka Chikitsa, Chapter 12
  2. Chikitsa Sutra – treatment principles of Shotha / Shvayathu – Charaka Samhita, Chikitsa Sthana – Chapter 12, Verses 16-19
  3. Treatment of Doshaja-Shothas
  4. Shotha – A Bird’s Eye View
  5. Diagnosis of Shotha on the Basis of Dosha Predominance
  6. Shvayathu Chikitsitam Adhyayam – Ashtanga Hridaya, Chikitsa Sthana – Chapter 17
  7. Shotha Nidanam – Madhava Nidana, Chapter 36