Stay Warm & Healthy With These Hot Beverages

The cold and flu season is officially here. And the stomach bug hit our household in full force this past weekend. And that was no fun. So this week, I thought I’d share a few recipes that I enjoy and that will help boost your immunity and heal your gut.

About 70 percent of our immune system lives in the gut – so a happy and healthy gut is essential to a strong and high functioning you. The good news is that certain super foods can help heal the gut by reducing inflammation and promoting a healthy micro biome.

In our health coaching program at Ascend, we work with many of our clients on how to incorporate healing foods into a normal routine. It can be as simple as adding a super food to a meal, such as adding sauerkraut as a side to your lunch. Or it could be mixing up one of these toasty drinks, and enjoying them with breakfast or to unwind before bed at night.

I’m sharing two recipes below that can be easily prepared at home. And they taste yummy, too! Check out the ingredients and add anything you don’t have to you to your grocery list for the next time you hit the store.

And if you like to avoid the kitchen (no judgment!), I simply recommend picking up some bone broth or soups made using bone broth. You can find this at the store and just heat it up in the microwave or on the stovetop. I recommend the brand Kettle & Fire, and you can find their products at Whole Foods. They have a line of soups made with bone broth that are really good. Additionally, if you frequent the Del Ray Farmers market on Saturday mornings, you may be able to find a locally made bone broth from one of the farmers.


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Anti-Inflammatory broth



2 cups veggie broth

1 tsp turmeric powder

2-3 cloves garlic, minced

1 inch fresh ginger, minced or grated

1 can coconut milk

Juice of 1/2 lemon

Fresh parsley, chopped



  1.  Mix veggie broth, turmeric, garlic, ginger in a small saucepan over medium-high heat and bring to a roiling boil.
  2.  Turn heat to low, add can of coconut milk and stir until combined. Add lemon juice. Stir.
  3.  Serve with slice of lemon and parsley.




Golden Turmeric Milk



8 ounces organic cashew milk (or coconut milk/other nut milk)

1 heaping teaspoon of chopped turmeric (can substitute 1/2 teaspoon ground turmeric)

1 heaping teaspoon chopped ginger (can substitute 1/2 teaspoon ground ginger)

1-2 teaspoons coconut butter (or coconut oil)

1-2 teaspoons honey or maple syrup, depending on preferred level of sweetness

1/2 teaspoon cinnamon

freshly cracked ground black pepper

dash of sea salt


Optional additions:

1 tablespoon collagen peptides



Heat milk on the stove until just simmering. Combine remaining ingredients in blender. When milk is hot, add it to the blender and blitz with the rest of the ingredients. Enjoy with an added dash of cinnamon or turmeric on top or garnish with a cinnamon stick.


  • The latest from Kat
Owner & Operator | Ascend Cycle
Combining her degree in Exercise Science with her past experience as a healthcare consultant, Kat blends her fitness expertise with her background in superb customer service ethic to create the Ascend Experience. And don’t be surprised when she knows your name – Kat’s goal is to get know her community on a personal level. She’s a mom of two energetic toddlers, but still makes time to crush a ride on the bike and just for balance, relax with a glass of wine at one of her favorite local Del Ray spots.

Climb higher, sprint faster, Ascend.

Our classes are crafted with one goal in mind: to help you reach peak performance: We help you unleash your inner power with intentional rides, you leave the studio a stronger version of yourself. Our instructors know how to push you beyond perceived limitations, empowering you build physical and mental stamina. It comes full circle for us when you bring that newfound confidence into every aspect of your life. |

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