by Hayley Krista Imbriani

There’s something undeniably soothing about tea. The warmth of the mug, the calming aroma, the gentle pause in the day — it’s one of the simplest ways I support my health and well-being. For me, tea offers more than just comfort. It brings real wellness benefits, both physically and mentally. That’s why I’ve made it a daily habit. And once you discover the health benefits of tea, you might want to do the same.

While I love the classic black and green teas, I also enjoy blending my own loose-leaf infusions using herbs from my garden. A dash of cinnamon or a drop of lavender essential oil can turn a simple cup into something truly healing.

Here’s how I’ve built a daily tea ritual that supports wellness — and how you can too.

Understanding the Health Benefits of Tea

Black and green tea both come from the same plant, Camellia sinensis, but the way they’re processed changes their properties and flavor. More importantly, both are loaded with antioxidants that provide a wide range of health benefits.

• Green tea is steamed or pan-fired shortly after harvest to preserve its color and retain antioxidants like catechins, which are known for their anti-inflammatory effects.

• Black tea is oxidized, which gives it a richer flavor and unique compounds called theaflavins — also beneficial antioxidants.

Both teas contain polyphenols, which help your body combat oxidative stress, support the immune system, and may even help slow the aging process.

The top health benefits of tea include:

• Supporting cardiovascular health

• Improving mental focus and encouraging calm, especially with green tea

• Aiding digestion and boosting metabolism

• Reducing free radical damage at the cellular level

Peer-reviewed studies published in Nutrients and Pharmacological Research consistently show that drinking tea regularly — especially without sweeteners or artificial flavors — can improve long-term health.

Why Loose-Leaf Tea Is Better for Health and Flavor

If you’re looking to get the most health benefits of tea, loose-leaf is the way to go. It’s more potent, more aromatic, and delivers a fuller range of nutrients than most commercial tea bags.

Many conventional tea bags are made with bleached paper or plastic-like materials that can leach microplastics or chemicals into your drink — especially when steeped in boiling water. Some low-quality teas have even tested positive for heavy metals.

Loose-leaf tea avoids all of that. It’s clean, customizable, and a joy to blend with your own herbs and spices.

Building a Wellness Ritual: My Home Tea Bar

Creating a tea bar in my kitchen has made it easy — and joyful — to brew a nourishing cup any time of day. I keep glass jars filled with herbs I’ve dried myself or sourced organically. These ingredients not only make for delicious blends, but many come with their own wellness perks.

My favorite herbs for homemade blends:

• Mint – Refreshing and digestive-supporting

• Pineapple sage – Mood-boosting with a subtle fruitiness

• Lemon balm – Calming and helpful for sleep or anxiety

• Basil – Grounding, anti-inflammatory, and good for digestion

• Fennel – Soothing and sweet, helpful for bloating

• Jasmine flowers – Aromatic and emotionally calming

• Cardamom pods – Warming and supportive of digestion

• Soursop leaves – Rich in antioxidants, often used for immune support

Extra add-ins I keep nearby:

• Cinnamon sticks – Balancing for blood sugar and circulation

• Cloves – Antibacterial and warming

• Dried ginger – Energizing, helps with nausea

• Anise – Sweet, calming, and digestive-friendly

Hand-blending tea according to how I feel has become a grounding ritual. Whether I need clarity, calm, or comfort, I can craft a cup to match.

Simple Homemade Chai for Warmth and Wellness

One of my go-to blends on cool mornings is this simple homemade chai. It’s packed with warming spices and delivers both comfort and the full health benefits of tea.

Ingredients:

• 1 tablespoon loose-leaf black tea

• 1 cinnamon stick

• 3–4 cardamom pods, lightly crushed

• 2 cloves

• 3 black peppercorns

• A slice of fresh ginger

• ½ teaspoon fennel seed (optional)

• 1 cup water

• ½ cup almond milk

• Raw honey or maple syrup, to taste

How to make it:

1. Simmer the spices in water for 10 minutes.

2. Add the black tea and steep for 3–5 minutes.

3. Pour in almond milk and warm gently (don’t boil).

4. Strain and sweeten to taste.

Using Essential Oils in Tea (With Care)

To add a little extra flavor or calming effect, I sometimes stir in a touch of food-grade essential oil. Always make sure it’s pure, safe for consumption, and properly diluted in honey or milk.

My favorite tea-friendly oils:

• Lavender – For relaxation

• Vanilla – For warmth and comfort

• Cinnamon – For a spicy kick and circulation boost

You only need the tiniest amount — sometimes just a toothpick swirl — to get the flavor and benefits.

What Kind of Milk Is Best?

If you like your tea creamy, plant-based milks are a healthier choice. Cow’s milk may block the absorption of some of the antioxidants found in tea, reducing its overall health benefit.

I prefer almond or oat milk with short, clean ingredient lists. Avoid added thickeners like carrageenan and stick to unsweetened varieties whenever possible.

Lavender London Fog: A Calming End-of-Day Cup

This fragrant, calming blend is perfect for winding down in the evening or easing into a quiet morning.

Ingredients:

• 1 Earl Grey tea bag or 1 tablespoon loose-leaf

• ½ cup hot water

• ¾ cup almond milk

• 1–2 teaspoons honey or maple syrup

• 1 drop lavender essential oil (or a small swirl)

• 1 drop vanilla extract or essential oil

• Optional: a pinch of cinnamon

How to make it:

1. Steep tea in hot water for 3–5 minutes.

2. Heat almond milk and stir in the oils and sweetener.

3. Combine, stir, and sip slowly.

Tea and Wellness

Tea doesn’t need to be fancy or complicated. It can be simple, natural, and grounding. Whether you’re sipping green tea for antioxidants, blending herbs from your garden, or just enjoying a mindful moment in your day — you’re experiencing the true health benefits of tea.

Set up your own small tea bar. Dry a few herbs. Keep your blends fresh and uncomplicated. And enjoy the peace that comes from one intentional, healing cup at a time.

Food is more than sustenance — it’s a gateway to culture, history, and human connection. Exploring global cuisines allows us to experience the world one bite at a time, without even needing a passport. Whether you’re dining out, traveling abroad, or experimenting in your own kitchen, here’s a taste of the diverse flavors that make our world deliciously unique.

Mediterranean Cuisine

Fresh, flavorful, and heart-healthy, Mediterranean food is rooted in simplicity. Think olive oil, tomatoes, herbs, grains, fish, and fresh vegetables. Staples like hummus, falafel, grilled seafood, and Greek salads offer vibrant flavor with wholesome ingredients.

East Asian Cuisine

Spanning China, Japan, Korea, and beyond, East Asian cuisine is a symphony of balance — sweet, salty, spicy, sour, and umami. Enjoy sushi, ramen, stir-fried noodles, kimchi, dumplings, and miso soup, all rich in tradition and flavor.

Indian Cuisine

Bold spices and aromatic ingredients define Indian dishes. From creamy curries to tangy chutneys, naan, dosas, and lentil-based dals, the variety is vast. Each region of India offers distinct flavors and techniques that reflect its cultural and geographic diversity.

Latin American Cuisine

Latin American food brings color and heat to the table. Dishes like tacos, empanadas, ceviche, arepas, and plantains reflect indigenous roots blended with Spanish and African influences. Expect vibrant spices, corn-based staples, and big flavor.

West African Cuisine

Often overlooked but deeply flavorful, West African cuisine features bold dishes like jollof rice, peanut stew, fried plantains, and grilled meats. Rich in grains, beans, and spices, the food is hearty and deeply rooted in tradition.

How to Bring the World to Your Plate

You don’t need a plane ticket to explore global cuisines:

• Try a new international recipe each week
• Visit cultural markets or specialty grocery stores
• Take a cooking class focused on a specific region
• Dine at locally owned ethnic restaurants

Final Thoughts

Global cuisines remind us that food is a universal language. Every dish tells a story, and every meal is an opportunity to connect — with other cultures, with friends and family, and with the world at large. So go ahead, take your tastebuds on a journey.

When the calendar flips to May, everything starts to feel lighter—the air, our mood, and yes, even the food we crave. This grilled lemon-herb chicken is the kind of dish that feels like sunshine on a plate. It’s simple, fresh, and ideal for those warmer evenings when you want dinner to be delicious but not heavy.

Pair it with quick-cooking couscous and a creamy cucumber yogurt sauce, and you’ve got a meal that’s healthy, satisfying, and full of Mediterranean flavor. Whether you’re feeding the family or hosting friends, this one’s a crowd-pleaser.

What You’ll Need

For the chicken:

• 4 boneless, skinless chicken breasts

• 2 tablespoons olive oil

• Juice and zest of 1 lemon

• 2 garlic cloves, minced

• 1 teaspoon dried oregano

• 1 tablespoon chopped fresh parsley (or 1 teaspoon dried)

• Salt and black pepper to taste

For the couscous:

• 1 cup couscous

• 1 cup boiling water or chicken broth

• 1 tablespoon olive oil

• 1/4 cup chopped fresh parsley

• Juice of 1/2 lemon

• Pinch of salt

For the cucumber yogurt sauce:

• 1/2 cup plain Greek yogurt

• 1/2 cucumber, grated and squeezed to remove water

• 1 tablespoon chopped fresh dill (or 1/2 teaspoon dried)

• 1 teaspoon lemon juice

• Salt and pepper to taste

How to Make It

Start by marinating the chicken. In a bowl or zip-top bag, mix the olive oil, lemon juice and zest, garlic, oregano, parsley, salt, and pepper. Add the chicken and coat it well. Let it marinate in the fridge for at least 30 minutes—or even better, a few hours if you’ve got time.

While that’s soaking up flavor, make the cucumber yogurt sauce. Just stir the grated cucumber into the Greek yogurt, add dill, lemon juice, salt, and pepper, and mix. Pop it in the fridge to chill while everything else comes together.

Next up: couscous. Place it in a bowl with the olive oil and a pinch of salt. Pour over boiling water or broth, cover the bowl, and let it sit for 5 minutes. Fluff it with a fork, then stir in lemon juice and parsley. Done.

When you’re ready, heat up a grill or grill pan over medium-high heat. Cook the chicken for about 5–6 minutes per side, until it’s cooked through and has nice grill marks. Let it rest a few minutes before slicing.

Serve the sliced chicken over the couscous and add a generous spoonful of the cucumber yogurt sauce on the side—or drizzle it right on top.

Extra Tips

Want to make it a lemon herb grilled chicken bowl? Layer the couscous, chicken, sauce, and a handful of fresh greens like arugula or spinach. It makes a perfect lunch and keeps well for leftovers. This is one of those dishes that looks impressive but is secretly super easy. And it’s versatile—you can swap couscous for quinoa or serve it over a salad if that’s more your vibe.

Ready to bring fresh, feel-good flavors to your kitchen this May? This is a great place to start.