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The Jahmu Journal

I would like to share these fun journaling exercises with you. I have found journaling to be a really helpful way to maintain positive attitude and to create the changes I want in my life. I have tried many different journaling exercises. The Jahmu Journal is a compilation of guiding questions which I have found most effective. Feel free to change, skip or add questions so that it relates to you and your life.

This evening, or tomorrow morning, sit down with a cup of Jahmu and try writing down the answers, speaking them out loud, or contemplating them in your head. You can do these exercise alone or with a partner. Answering the questions in the Jahmu Journal should only take 10 minutes twice a day, but you can spend more time on it if you would like. Try it for 5 days and see how you feel!

Click below to download a printable version of The Jahmu Journal


  1. Print out 7 copies of the morning and evening writing rituals, one for each day of the week. Or, print it once as a reference sheet and do the writing in a separate Journal.
  2. In the morning sit down with a cup of Jahmu Chai (or any type of tea, coffee or water) and answer these questions while you sip your beverage. Before or after doing this writing exercise sit still, in silence, for 5 minutes observing your breath or meditating in any way you choose.
  3. In the evening sit down with a cup of Jahmu Chai (or any type of non caffeinated beverage or glass of water or even a glass of wine) and answer the evening questions and the “questions for going deeper.”  If you prefer to do it in bed right before going to sleep, keep this journal on your bedside table. Before or after this writing exercise do some yoga or light stretching. If you have been on your feet a lot I highly recommend laying with your legs up for 3-5 minutes.
  4. Do this journaling practice every day for one week and notice if, by the end of the week you feel happier, healthier, more fulfilled, more successful or more present in your daily life. Feel free to change or modify the questions in any way you want. You can delete questions you feel are not helpful and add questions which would be more useful to you. If you have any feedback or suggestions please share them by emailing [email protected]


Morning writing ritual

What did I dream about? As you take your first sips of Jahmu, try to recall your dreams or the feeling you felt and/or thoughts you had when you first woke up. What might be the meaning or cause of these dreams, feelings and thoughts?


5 things I am grateful for: Take one sip of Jahmu for each thing you are grateful for and experience feeling gratitude physically in your heart and belly.


What are 3 things I would like to accomplish today? Envision yourself doing these things and imagine how you will feel when each one is complete. Take a sip of Jahmu and feel the energy of manifestation flowing through your body.


What is one way I will incorporate exercise, movement or a fun physical activity into my day? Picture yourself doing this activity as you take another sip of Jahmu.


What is one healthy food I will nourish my body with today? Take another sip of Jahmu and imagine tasting this food and feeling it nourish your body.


What is one kind deed or act of service I can do for someone else today? Picture the smile on that person’s face as you give them a compliment, a gift, or do them a favor and notice how that act of kindness makes you feel.


What is my positive affirmation for the day?  I am… Use what first comes to mind or what you wrote down last night. Repeat your affirmation with every sip of Jahmu until your cup is empty or you have had enough. Remind yourself of this affirmation throughout the day. Maybe say it out loud to yourself in the car, or write it down on a sticky note.


Evening Writing  Ritual

What was one awesome thing that happened today?


What is one thing I learned today?


What are 3 things I accomplished today? They can be small but still congratulate yourself!


What could have made today even better?


What was one really nice thing I did for myself today?


What was one really nice thing I did for someone else today?


Send a kind thought or prayer to someone else. Take a moment to pause and imagine sending this person (place or group of people) love, light and healing energy. Write a prayer for them here.


What are 3 things I am grateful for? Take a moment to really feel gratitude in your body.


Questions for going deeper:

These questions can be contemplated on a daily or weekly basis in the morning or evening.

What is my mission or life’s  purpose?  It can be simple, broad or complex. It can change day to day or remain the same. What comes to mind in this moment? If money weren’t an issue what would I do for a living? What is one service to humanity that I would love to offer? What skills come naturally to me? When I was a kid what did I want to be when I grew up? As an adult, what do I want to be when I grow up?


What do I desire? What do I need? What do I want to attract? What do I want to manifest? What do I wish for? Imagine fulfilling this need or desire. Dream big!


What do I fear? What is holding me back from doing what I love and achieving what I desire? What are some limiting beliefs about myself?


Create a positive affirmation:  Program your subconscious by creating an affirmation to reflect how you would like to see yourself.  What is my new identity? What does it feel like in your body when you say “I am…”?  Make sure the affirmation resonates with your truth. Write it down 5 times or repeat it in your head 5 times.

Water does the body good

By Erin Ernest

As you begin to age, you may start to notice dryness to your skin, bags under your eyes, difficulty concentrating, and headaches creeping up when you don’t get enough of it.  You see Americans crazed by health and fitness who carry around big jugs of it, making sure they get the daily required dosage into their body. After the New Year, you might see your coworker switching out their daily afternoon coffee or soda for it. We are talking about water, which could arguably be the most essential part of any living being’s diet.  

Water comprises about 75% body weight in infants and 55% in the elderly; it is essential for cellular homeostasis and life. According to a study by The National Center for Biotechnology Information, humans can survive only four days without it.


The benefits of staying hydrated

Drinking plenty of water can aid your body in functioning at its highest capacity.  Here are a few things that staying properly hydrated can do for your body.

It can improve physical activity

During exercise, your body uses a great deal of water.  If you drink enough water before, during and after a workout, studies have found that it will reduce fatigue, improve endurance and lower your maximum heart rate.  

It will help you lose weight

Increasing your water intake can help you if you are struggling with the “battle of the bulge.” Many studies show that people who are on diets achieve better results when they also increase their water intake.

It is a natural mood booster

People who drink more water tend to be happier!  One study found that when people who regularly drank less than 1.2 liters of water per day doubled their intake to 2.5 liters, the participants experienced significantly less confusion, fatigue and sleepiness. On the other hand, for people who regularly drank two or more liters per day, and were then restricted to one liter per day, found negative effects to the lower intake, including decreased contentedness, calmness and positive emotions.  

It boosts your brain power

Are you having difficulty concentrating? Pour yourself a nice, tall glass of ice cold H20.  Studies suggest that even mild dehydration can impair cognitive function in the short-term. Alternatively, many studies show the correlation between the proper level of hydration and performing better during cognitive tasks.

It prevents headaches

Do you ever wake up in the morning with a pounding headache after a night of imbibing your favorite drink? Water deprivation is to blame, as dehydration is one of the most common causes of headaches.  Even if you don’t overindulge in alcohol, studies have found that drinking enough water can prevent headaches, especially migraines.

It protects against diseases and other health problems

Drinking more water is an easy way to increase your overall health and wellness.  Drinking enough water is a small choice and studies have found that can become a tool to protect yourself from heart disease, constipation, urinary infections, kidney stones and asthma. It may even help fend off some cancers.

Are you drinking enough?

Living in a developed nation with ample clean drinking water available, one would expect that the average American’s water intake is on par with the daily recommendations, but that isn’t the case.  According to a study by the Harvard T.H Chan School of Public Health, 50% of U.S children and teenagers do not drink enough water daily. The problem doesn’t vanish once adulthood sets in either. The National Hydration Council states that one in ten consultations for chronic fatigue can be attributed to dehydration.


It may seem as though the solution is simple: drink more water.  But with so many differing opinions on the subject—from the best sources to get it from to how much you actually need to consume—it’s still difficult to know whether or not you are providing your body with the water it needs to function best.


Most articles indicate that eight glasses a day seems to be the magic number; however, this may be a myth that was founded by a 1945 study by the Food and Nutrition Board, for which rigorous proof is lacking. A more recent study conducted in 2008 by the Journal of the American Society of Nephrology further demonstrated no significant health benefit of sticking to the 8 x 8 rule (8 8-ounce glasses per day). It also needs to be taken into account that everyone’s needs are different due to climate, level of activity, age, temperature and intake of other beverages, so it’s impossible to come up with a concrete rule of how much we should drink.  


A study by The National Academy of Sciences also notes that 22% of water intake of the average American comes through the consumption of food, which means that perhaps we don’t need to drink as much as we think we do.  Water-based foods like broth and certain fruits and vegetables can greatly contribute towards one’s daily water intake.


Determine your proper hydration


How can you know exactly how much water you should drink? The Institute of Medicine provides us with a rough guideline of 91 ounces per day for an adult women and 125 ounces for an adult man.


The Institute also states that prolonged physical activity and heat exposure will increase water losses and raise your daily fluid needs.  Reports vary greatly on how much athletes and those who regularly exercise should drink, as every individual has different needs and temperature and conditions play a large role in what this number should be. The American Council on Exercise recommends this basic guideline for drinking water before, during and after exercise.  


  • Drink 17 to 20 ounces of water two to three hours before you start your workout.
  • Drink eight ounces of water 20-30 minutes before you start exercise or during your warm-up.
  • Drink seven to ten ounces of water every 10-20 minutes during your workout.
  • Drink eight ounces of water no more than 30 minutes after you finish.

Knowing the benefits of drinking water and also having a general guideline for how much should consume, it is clear that simply making a decision to drink more water can benefit your health in a variety of ways.    

Tips for being better hydrated

If you have difficulty drinking regular water, you can add cucumbers, mint or lemons to kick it up a notch.  It’s also recommended to drink a glass before each meal to fend off overeating and help your body know when it is full so you don’t overindulge.

Jahmu is a great tasting way to stay hydrated. Simply add a teaspoon to hot or cold water and drink away!

Happy hydration!

Ceylon Cinnamon: Not Your Average Spice

By Vera Remes

There are several varieties of cinnamon, but are not all created equal. Ceylon cinnamon, or Cinnamomum zeylanicum (CZ), is the most precious among them. Made from the inner bark of the Cinnamomum tree, Cinnamon has been used as a medicinal ingredient throughout history, dating back as far as Ancient Egypt. Ceylon cinnamon ensures health benefits without ingesting significant amounts of a compound called coumarin, which is believed to be harmful in large doses. Coumarin is contained in the common Cassia variety of cinnamon, but not in Ceylon cinnamon.

Ceylon (CZ) or Cassia?

You can tell the difference between Ceylon (CZ) and Cassia by sight, smell, taste and feel.

Ceylon (CZ) cinnamon

CZ is fragile, easily broken, soft and crumbly and tan in color. CZ’s thin and paper-like textured bark forms multiple layers when rolled up. It has a delicate, sweet taste with subtle notes of clove, creating a flavor profile appropriate for pastries, cakes, desserts, and of course teas and coffees. CZ originates from Sri Lanka and is used in most parts of Europe. CZ is also the cinnamon used in Jahmu.

Cassia and Saigon cinnamons

Cassia cinnamon, as well as Saigon cinnamon, is primarily sourced from China and sold in hard, reddish brown rolls.  Both contain a high level of coumarin content, which can be harmful for the liver and kidney when consumed  regularly. The pungent, full-bodied taste of Cassia and Saigon make these cinnamons suitable for Chinese braised meat recipes.

Coumarin is found in all cinnamon, and can be harmful for the liver and kidney when consumed regularly. The main difference between the CZ (Ceylon) and other types of cinnamon is that CZ has a much lower level of coumarin. Otherwise, the chemical composition of all cinnamons are similar enough to be able to discuss the benefits of this powerfully beneficial spice, regardless of the variety used.

The benefits of cinnamon

Traditional medicine already acknowledges the use of cinnamon for respiratory, digestive and gynecological ailments, but a review of recent studies disclose other benefits:

  • Anti-microbial and anti-parasitic activity
  • Lowering of blood glucose, blood pressure and serum cholesterol
  • Antioxidant and free-radical scavenging properties
  • Inhibition of the hallmarks for Alzheimer’s disease and helps to inhibit bone loss and promote bone healing
  • Anti-secretagogue (a substance that inhibits secretion) and anti-gastric ulcer effects
  • It improves anti-inflammatory activity
  • Wound healing properties
  • Liver protective properties

The studies reported minimal toxic and adverse effects.

Cinnamon may help also fight the HIV virus. HIV is a virus that slowly breaks down the immune system and, if left untreated, can eventually lead to AIDS. Cinnamon extracted from Cassia varieties is thought to help fight against HIV-1, the most common strain of the HIV virus in humans.  A laboratory study looking at HIV-infected cells found that cinnamon was the most effective treatment of all 69 medicinal plants studied. Bottom line: test tube studies have shown that cinnamon can help fight HIV-1, the main type of HIV virus in humans.

When you were young and mom sprinkled cinnamon on your French toast or cereal, she not only made your food taste yummy, she was ensuring your good health. Besides cinnamon being one of the most delicious spices, it is one of the healthiest spices on earth. Besides a long list of health benefits, it tastes great. Find Ceylon cinnamon in every Jahmu product.

Perfect for the holidays: Sugar-less Jahmu Chocolate & Nut Butter Fudge

The holidays are here, and it can be hard to find a healthy option for sweet indulgences. The good news is that there are lots of options out there—if you know where to look, and are open to a little creativity and ingenuity in the kitchen. This recipe adds a kick to the traditional holiday peanut butter cup by cutting out the refined sugar, and adding the blood-sugar regulating, craving-mitigating power of Jahmu. Not only that, but they make a great addition to any cookie swap (or for Santa).

To learn more about how the spices in Jahmu complement any low-sugar diet, read our article on sugar, HERE.

Jahmu Sugar free Chocolate & Nut Butter Fudge Bars

Prep time: 10 mins
Cooking time:15 mins
Set time in the fridge: at least 20 mins

  • ½ cup Peanut Butter (or any nut or seed butter such as almond, sunflower or cashew)
  • ½ cup raw cacao
  • 4-6 oz of unsweetened baking chocolate
  • 1 cup coconut butter or coconut manna (use the oil that come on top of it. You may add extra coconut oil for a smoother texture, but do not replace coconut butter entirely with coconut oil)
  • 1 teaspoon vanilla extract
  • ½ teaspoon sea salt
  • Sweeten to taste (If you want it to be complexly sugar free I recommend using stevia. If you choose to use sugar I recommend maple syrup and/or coconut sugar)
  • 2 teaspoons caffeine free Jahmu


  1. Line a pan with parchment paper or tin foil.
  2. Create a double boiler on your stove by filling a pot with about an inch of water and placing a smaller pot or metal bowl inside of it.
  3. Bring the water to a boil, then turn the heat to low.
  4. Add the coconut butter, coconut oil, and unsweetened chocolate in the small pot.
  5. As the coconut butter and chocolate melt stir in the cacao powder, Jahmu, vanilla, sea salt, and sweeter of your choice. If you use stevia remember, less is more!
  6. Continue stirring and allow mixture to become liquid, but do not let it boil! Taste it to see if it’s sweet enough for you liking (be careful tasting—it will be hot!). Add more sweetener if you desire.
    **Note: To make the chocolate more liquid, add more coconut oil. To make it more solid, add more chocolate, coconut butter and/or cacao. The chocolate will harden in the fridge but will remain a fudge like consistency at room temperature.
  7. Pour the chocolate onto the parchment paper or tin foil lined pan
    Add plops of nut butter and spread/swirl them throughout the chocolate.
  8. Put the pan of chocolate into the fridge.
  9. Once it has solidified, you can cut it up into squares. I recommend storing the leftover chocolate in the fridge.

***Note: you can use this base chocolate fudge recipe (without the nut butter) to make other variations, Try adding ingredients such as peppermint, candy canes, nuts, orange peels, caramelized ginger, dried fruit, etc.

Enjoy your naturally sweet dessert!

Tea Meditation: Embracing the Power of Choice

As human beings, we have the power to choose. Some decisions are BIG and some are small, but they are all important. We are constantly making choices, even when we are not aware of it. The more present we are, the more likely we are to make “good choices,” choices that are in alignment with our highest good. When we listen to our intuition, we make choices from a place of love. When we listen to our ego, we often make choices from a place of fear. Choices made from a place of loving presence will always bring us joy, wisdom, healing, abundance, connection, fulfillment, and love. Meditation and mindfulness practices help us to be more present and more aware of our intuition.

Tea meditations can make it easier to return to the place of loving presence throughout the day, which increases the probability that the choices you make are aligned with your true desires. The intention for this tea meditation is to tap into this power of choice so that you make healthy choices all day long.

The power to choose

There are times in life when we believe we do not have a choice, when we feel powerless or victimized. We may not have chosen this specific situation but we can always choose how we relate to it. We can’t choose our feelings, but we can choose how we relate to them. Sometimes we choose to worry about feeling worried, to stress about feeling stressed, to be scared of being scared, to be sad about feeling depressed. These choices perpetuate the unpleasant feeling keeping us in a vicious spiral of negativity. If a child or good friend felt angry, would you be angry at them for feeling angry or would you compassionately allow them to express their anger so they could let it go and heal?

Through meditation, we can tune into these feelings, acknowledge and accept them, then choose to relate to them differently. We watch them pass like a storm.

A meditation embracing the power of choice

To practice this meditation, you may choose to say something like, “even though I feel anxious right now, I still love and appreciate myself.” In every moment you can choose acceptance, compassion and love.

  1. Read through this meditation first and then practice it on you own. It is more simple than it looks.
  2. Choose a tea or warm beverage that will feel best in you body right now. Are you drinking this beverage just because it’s what you drink every morning or is this really what you want to put in you body?
  3. Choose a comfortable pose in which to sit and drink you tea.
  4. Take five deep breaths with you eyes closed. Breathe down into your belly so you feel it expand like a balloon on the inhale, and contract on the exhale.
  5. Bring your awareness to your solar plexus chakra, which is located in the center of your belly. This is our power center! This is where we find our will to choose. Notice how your tummy feels as you breathe into it. Imagine a bright yellow and gold sun in the center of your belly. Feel the power and energy from this sun radiating throughout your body and out into the room.
  6. Pick up you cup of tea and feel its warmth connecting with the warmth from your solar plexus. Imagine this tea is liquid sunshine, the ultimate fuel for every cell in your body.
  7. Say to yourself,  “I choose to be present right now.” Take a sip of tea and feel your consciousness scanning your body as you relax into the present moment.
  8. Say to yourself, “I choose to be happy.” Take a sip of tea. Smile and feel happiness resonating throughout your body.
  9. Say to yourself, “I choose to be healthy.” Take a sip of tea and imagine every cell in you body is healthy. Feel all the parts of you body that feel good and healthy right now and allow this feeling of wellness to outshine any feelings of pain or disease.
  10. For the remainder of the meditation, choose your own affirmations. With each sip of tea, choose another affirmation. They don’t all have to be positive! We become empowered when we become aware that we sometimes choose to feel powerless, or choose to be angry, or we choose to be sad about something. Dive deep into why you might choose to be the victim. How does this choice serve your ego? If there is a particular person in you life with whom you are frustrated, remind yourself that you choose to be in relationship with that person. If there is a situation in your life that is not enjoyable, do you choose to be in it? Are you really stuck or do you choose to feel stuck? Do you choose to do what you do for a living? Do you chose to be where you are right now? Owning your choices brings back your power!