Why does health and wellness get SO darn complicated?

The world of wellness is so big and it seems when we start one thing we think is right, not long after we hear it isn't right or shouldn't be done for some reason, leaving us spinning in a leaf pile wondering what to do!

It makes me so sad and I feel the frustration when Mom's feel so overwhelmed about wellness, they don't know where to even start.

It doesn't have to be this hard, and I know first hand that these three routines are life changing, so I just had to share them with you!

Get ready to say goodbye to morning's of yelling at each other on the way out the door for school, tantrums at the end of the day, and MOM guilt eating you alive all day!  IKYK!

In less than seven and half minutes, you will see exactly how easy it is to get into these routines and how incredibly impactful they will be for you and your family!

​Tune in below now!

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It's that time when summer starts to feel like it's too close to ending!

For many Mom's, especially those with preschooler's and kindergartner's, this time can bring a mix of excitement and anxiety. The transition back to school often comes with sleepless nights, emotional outbursts, and a sense of overwhelm for both Mom and child. It’s important to remember that these feelings are normal and that there are natural ways to ease this transition.

Here are five SIMPLE steps you can start to take today to prepare your child for the upcoming school year:

1. Gradually Adjust Sleep Routines

• Importance: Sleep is crucial for emotional balance and coping efficacy.
• Steps: Begin moving bedtime and wake-up times closer to the school schedule in small increments. Aim to do this on as many days as possible to gently ease your child back into the routine.
• Tip: Create a calming bedtime routine that includes activities like reading or a warm bath to signal to your child's body that it’s time to wind down. If your child struggles to sleep and school hasn't even started yet, catch this quick blog to find out why they may be struggling and natural ways you can help starting today!

2. Read Together Regularly

• Benefits: Reading keeps their skills sharp, curiosity elevated, and builds confidence.
• Routine: Integrate reading into your daily or nightly routine. Choose books that are fun and engaging for your child.
• Activity: Make it a special time where your child can choose their favorite stories, encouraging a love for reading.

3. Practice Basic Math Skills

• Confidence Boost: Fun math activities can boost your child's confidence.
• Ideas: Use everyday moments to practice numbers and math, such as counting toys, adding items during grocery shopping, or simple board games that involve counting and math skills.
• Creativity: Make math fun and interactive with hands-on activities like baking (measuring ingredients) or playing with building blocks.

4. Encourage Hydration with a Water Bottle

• Health Benefits: Hydration is essential for elimination, immunity, and preventing symptoms like fatigue, stomach upset, and headaches.  Click Here Now if you want even more simple wellness tips that help boost your child's immunity for back to school.
• Routine: Start using the school water bottle now. Encourage your child to drink water throughout the day.
• Reminder: At school, water breaks are limited, so getting into the habit of using a water bottle now will help your child stay hydrated during the day.

5. Assess and Nourish Your Child’s Needs Daily

• Self-Care: Take time each day to check in on your child's physical and emotional well-being.
• Nutrition: Ensure they are eating enough protein, fruits, and vegetables.  They also need healthy fats like that of avocado and extra virgin olive oil and plenty of Omega's from their little brains from wild caught fish like salmon.
• Observation: Look for signs issues they been having like that of skin rashes, irritability, sleeplessness, or stomach upset.
• Plan: Use this time to create a natural health and wellness plan over the next few weeks before school starts that includes appropriate foods, natural coping therapies, and natural remedies to support your child’s well-being. This will ensure they are better prepared physically and mentally for the start of school.

By implementing these steps now, you will help your child feel more prepared and confident as the school year begins.

Remember, it’s normal for both you and your child to experience a range of emotions during this transition. Nourishing those emotions and the body and mind can help ease the intensity of the emotions and offer a brighter forecast ahead.

If you need personalized guidance on natural remedies for issues like anxiety, focus, or sleep troubles, I'm here to help. I have felt all the FEELS and still feel them every school year! I have to remind myself often that feeling is the result of caring. 💜

Motherhood sure is a journey of emotions isn't it?

As a holistic wellness educator and coach, I offer one-on-one personalized wellness coaching, education, and consultations. Together, we can create a tailored plan that supports your child’s health, wellness, and your family’s wellness journey.

Click Here is You are Ready to See Your Children Worry Less, Sleep Better, Focus Better, & Feel Better, or... if you are ready to learn Natural Remedies to Use this School Year to Help Your Child Prevent Illness, Recover More Quickly, and Have Natural Tools to Cope with all the Feels! 🌻

It can be heart wrenching to see your child suffer from growing pains. These aches are typically pretty commonly seen as a symptom of childhood growth spurts, but they can also just be aches and pains from running, jumping, and tumbling around.

The good news, there are gentle, effective ways to help ease your child’s discomfort and help them get a better night's sleep.

Here are some tried-and-true natural remedies to soothe those aches and pains:

Epsom Salt Bath Soaking in a warm bath with epsom salts can work wonders for aching muscles and joints. The magnesium in epsom salt helps to relax muscles and reduce inflammation. The recommended amount of epsom salt to add to your child’s bath is:

• Under 60 lbs: ½ cup
• 60-100 lbs: 1 cup
• 100+ lbs: 2 cups

Essential Oil Blend:  Lavender (Lavandula angustifolia) and Roman Chamomile (Anthemis nobilis) are well-known for their calming and pain-relieving properties.  Blend these essential oils together or use them individually with a carrier oil, making sure to dilute properly for your child’s age and health profile.  Apply topically as needed, especially before nap time and bedtime for the best results.

Herbal Infused Oil:  Herbal-infused oils or salves made with herbs like arnica, calendula, lavender, or chamomile can be very effective in easing pain and discomfort.  You can either prepare these at home or purchase them from a trustworthy brand.  Apply topically as needed for relief.
​
Hydrate & Nourish:  Keeping your child well-hydrated is crucial, especially after a warm bath. Encourage them to drink plenty of water and increase their intake of fruits and vegetables.  Foods high in magnesium, such as pumpkin seeds, avocado, banana, and spinach, can also help.  These can easily be blended into smoothies for a delicious and nutritious treat.

Important Note: Always check the precautions of natural products before use and consult with your child’s healthcare provider to ensure safety and suitability for your child’s specific needs.  Blend aromatherapy remedies in proper and safe dilution per your child's age, allergies, and health profile.

​Join My Online Community: If you found these tips helpful, I invite you to join my online community where I share weekly wellness emails with more natural remedies and tips to support the health and well-being of you and your family.  
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Let's face it, we live in a super busy world and at some point, our kids are going to have a hard time staying focused now, and throughout life.

If I think about how many things I have on my own mind right this very moment, I can completely see how children can struggle to focus!  I struggle to focus some days despite all the tools and tricks of my trade that I use!

The good news, the sooner you start making a few changes, the sooner you can truly support your child's focus now, and offer them tools to use for the rest of their lives.

As you go through these handy focus supporting Mom hacks, do not sell yourself short!  Think about which of these you can be using or the simple changes you can make for your own focus as well.  Because at the end of the day, the more we are focused and can focus on our kids, the more they watch us using healthy habits and supportive tools to copy our behavior.

So here goes!

1. Use Citrus Essential Oils in the Diffuser:  Citrus essential oils like orange, lemon, lime, and grapefruit have refreshing aromas that can boost energy and enhance focus. Adding a few drops to a diffuser in your child's study area can really help uplift their mood and increase their focus.
2. Embrace a Balanced Diet:  A diet rich in fruits, vegetables, and whole foods can help maintain steady energy and blood sugar levels throughout the day. Reducing processed foods and foods with food dye, and incorporating more fresh produce can lead to improved concentration and overall well-being.
3. Limit Sugar to Prevent Spikes and Drops:  Excessive sugar can cause blood sugar spikes followed by crashes, affecting focus and behavior, and honestly, can make your child feel miserable, irritated, and deplete their energy. Try to limit sugary snacks and opt for natural sources of sweetness like fruit. This approach can help keep your child's energy and focus more stable and offer your child's body extra nutrients it needs.
4. Encourage Outdoor Activities:  Spending time outdoors provides fresh air, exercise, and a break from screens. Encourage your child to play outside daily, whether it's a game of soccer, a nature walk, or riding bikes. This physical activity helps burn off excess energy and improves focus.  If you can't get them to be active on their own, do it with them.  
5. Find Indoor Activities for Rainy Days:  When outdoor play isn't an option, find indoor activities that promote movement and creativity. Build an indoor obstacle course or dance to music to keep your child active and engaged.
6. Maintain a Solid Sleep Routine:  Adequate sleep is essential for focus and cognitive function. Establish a consistent bedtime routine and ensure your child is getting enough rest. Aim for a regular schedule even on weekends to help maintain a healthy sleep cycle.
7. Engage in Activities They Love:  Encourage your child to pursue hobbies and activities they enjoy, as these can promote focus and creativity. Whether it's drawing, playing an instrument, or building models, passion-driven activities are likely to keep them engaged on the right stuff versus the distracting stuff.
8. Reduce Screen Time:  Excessive screen time can be a major distraction and hinder focus. Limit TV, video games, and other screens, especially during study or homework time. Encourage more hands-on and interactive activities to keep their attention focused.
9. Use Nature Noisemakers:  Background noise can disrupt focus, especially from TVs, radios, or loud advertisements. Nature noise machines or apps that play calming sounds like rain or waves can create a more serene atmosphere, helping your child stay on track.
10. Support Their Nutritional Needs:  Ensure your child is getting the necessary nutrients to support brain function and focus (healthy proteins, eggs, wild caught fatty fish, healthy fats from organic olive oil, coconut oil, avocados, fruits, veggies, nuts, seeds). Supplements like magnesium (depending on type of magnesium, used when needed, can help support constipation, anxiety, muscle tension, sleep and even more ailments than listed, making it a great topic to discuss a possible deficiency with your provider), EPA & DHA (omega 3's found in wild salmon), probiotics (low sugar greek yogurt, sauerkraut, pickles), and vitamin D (at least 15 minutes of sunshine daily, however, many still have low levels depending on the season) can be helpful, but always consult a healthcare provider before introducing new supplements to find out if your child truly needs them and how much or at what dose.

By incorporating these tips into your family's routine, you can help create an environment that supports your child's focus and well-being. Consistency is key, and small changes can make a big difference in your child's ability to concentrate and stay on track.

Cheer's to healthy routines and healthy habits that support your child's focus!

Are you a busy Mom looking for ways to have healthy, glowing skin again? It seems our skin care routine is one of the top routines that we ditch trying to keep up with nursing new babies, household chores, and just trying to function and get through the day without consistent sleep. You know, the kind of Momma sleep where you are really just laying there dreaming of sleep with one eye open waiting for the nuk to fall on out of the crib and baby to start crying.  I know you know!

Well look no further! Coming from a Mom who woke up one day and discovered she had alligator skin under her eyes that seemed to appear out of nowhere...  (I seriously have no idea how long it was like that but after a few months into nursing and keeping up with the second baby and first toddler, it was there!). 

So I gift you with some simple yet effective tips that can help you achieve the radiant skin you dream of.  Remember, easy, quick, daily routines can have HUGE nourishing benefits and make it so much easier to GLOW when you do get to go on a date night!

This is exactly what I started to do to hydrate and nourish my own skin, so I know it works!

1. Cleanse

One of the most fundamental steps in skincare is cleansing. However, it's important to be careful about the products you use for this purpose. Instead of using harsh cleansers that can dry out your skin, try using the oil cleansing method. This involves using your favorite carrier oil and essential oils blended at the perfect dilution for your skin. This method can effectively cleanse your skin without stripping it of its natural oils, thus maintaining its healthy glow.

This natural approach gently removes dirt and impurities, leaving your skin refreshed and radiant. To get started, choose a natural organic carrier oil such as jojoba, raspberry seed, or cranberry seed oil. Begin by massaging a small amount of oil onto your face, especially over dry skin areas.  Let the oil sit for up a few minutes and gently massage the oils and face one more time to help the carrier oil lift dirt from the pores.  Next, wet a clean washcloth with warm water and gently wipe away the oil.  After, apply the same carrier oil to moisturize.

Incorporate this method into your daily routine for beautifully cleansed and nourished skin!

Adding essential oils to your carrier oil to create a blend is optional.  Feel free to reach out with any questions you have on blending dilutions or specific carrier or essential oils - [email protected].

2. Hydrate

The next step on our list is hydration - a key factor in maintaining healthy skin. It's not just about applying the right moisturizers, it's also about hydrating your body from the inside. Make sure you're consuming the perfect amount of water and electrolytes your body needs every day. This will not only keep your body hydrated, but it will also help maintain your skin's natural moisture balance.

3. Protect

The skin, being the body's outermost layer, is constantly exposed to various environmental factors, including harmful UV rays. Hence, it's crucial to protect your skin. One way to do this is by applying a broad-spectrum sunscreen with SPF 30 on days out in the sun. This can help prevent sun damage and premature aging.

Additionally, using a butter in your skin care blends at bedtime, such as shea butter, offers moisture locking protection & healing while you sleep. This ensures your skin is rejuvenated and ready to face another day!

This butter blend could be a blend of just butters and carrier oils, or have the addition of essential oils that promote nourishment and radiant looking skin as well.  Some essentials offer added benefits to combat acne, decrease oily skin zones, or smooth irritated skin.

If you are preparing for a big day out or even a day as huge as your wedding, be sure to apply your butter blend before bedtime over any extra dry areas (lips, under eyes, over deep wrinkles, neck line) for maximum moisture the next day.  If the air is dry you can also consider using a humidifier the night before your big day as well!

4. Nourish

Last but not least, nourishing your body and your skin is important. This involves eating plenty of fruits and veggies daily that are high in vitamin C and antioxidants. These nutrients can help prevent oxidative stress from free radicals, which can damage your skin cells.

​Moreover, adding bone broth into your weekly routine is a great way to gift your body and skin with collagen - a key component in maintaining skin elasticity and reducing wrinkles.

Questions are always welcome and if you are really eager to learn more, join our wellness community where you are sprinkled with a wide variety of wellness tips for Mom and Child every single week!  Click here to join, it's free just for you!

There is a lot of running around, eating on the go, missing meals, mental stress, physical strain, and interrupted sleep routines when sports are in full gear!

So how we can support our kids who are in sports anytime of year?

Here are five ways you can keep your child thriving through the busy seasons:

1.  Hydration:  Dehydration causes fatigue, sluggishness, constipation, inability to properly detox, headaches, muscle aches, and leaves kids prone to injury.  Have your child start their day with a cup of water before they run off to school.  Send them with a water bottle for at school, and even an extra if they don't have a healthy clean source of water to refill during the day or after school during practice.  Keep water in your vehicle as well so they always have a refill or a new bottle while you are on the run.  You would be surprised at how much your child will drink when they have the time to actually sit and realize they are thirsty.

If the weather is a scorcher be sure the kids have electrolytes as well.  Electrolytes are minerals the body needs to balance fluid inside and outside of cells.  They also help muscles contract, hence why if the body looses too many electrolytes through excessive sweating and urination, one can develop muscle cramps.  This is certainly not what your die hard player wants to have during game time. 

When it comes to replacing electrolytes, you can offer foods that contain electrolytes to support balance or you can opt for an electrolyte packet to add to their water.  The amount depends on the child's weight, age, and of course the intensity of the workout.  You should also take into consideration the heat and how much they are sweating.  Ask your health provider how much of an electrolyte packet or what amount your child can safely have as a supplement.  Note that each electrolyte powder may vary in electrolytes in contains and dose.  Some also contain magnesium while some do not.

Another way you can replace lost electrolytes is simply by offering a variety of foods that contain some of the electrolytes that may be depleted.  A combination of these foods could look like sunflower seeds, pumpkin seeds, bananas, avocados, dill pickles, and chicken.

Here is one more great combination of foods that can help your child keep electrolyte balance on game days which includes oranges, nectarines, almonds, cashews, dark chocolate, salmon, and kiwi.  There are also two that stand at the top to be brought with on game day, that hydrate and replace electrolytes, and those are watermelon and cucumbers.

Try to avoid sports drinks that contain artificial dyes and sweeteners, or tons of sugar.  Read the label and see how much sugar is in each serving so you know ahead of time as often kids will make multiple trips to the soda machine in one game day.  This allows you to be sure they aren't filling with sugar alone, but also have room for the healthy foods that help them build energy, muscle, and immunity to be to be at their best.

Want more ways to keep your child hydrated during summer?  Click Here!

2.  Foods that Nourish Athletes:  When it comes to daily health, we all know that diet is everything.  The problem is though, there are unhealthy foods every angle your child turns.  In order to get the healthy foods that fuel your child's muscles and elevate energy and performance in, you must fill them with healthy foods so they avoid the processed short term fillers that contain barely any protein or nutrients. Foods high in protein take longer to digest which leaves your child feeling fuller longer.  Processed sugary foods will not sustain energy and can add a huge sugar spike with unwanted side effects.

A breakfast high in protein is a great way to start the day, and high protein snacks to offer throughout the day are a fabulous option, especially when sided with a side of watermelon or cucumbers.  Grass fed beef sticks are usually a win for kids of all ages.  Wild caught salmon sticks are a favorite for some as well!  Sandwiches with a combination of lettuce, cucumbers, spinach, turkey, chicken, and cheese make for a great lunch on the go. 

Fruits and foods high in vitamin C are also a great choice to send with or offer your child since they are exposed to many other kids, and their germs, many days of the week.  We all know some kids will push through anything just to make it to the game to play, irregardless of how they feel.  So serve up your high vitamin C foods like oranges, strawberries, and bell peppers to keep their immune health elevated so they make it to game day!

Want to learn how to use food as medicine in one quick read?  Click Here!

3.  Stretch It Out:  It's easy for kids to run at full speeds ahead, lift heavy weights, and do exhausting workouts... but it isn't easy for them to sit still and stretch.  They need reminders.  The best way to get your kids to do a good stretch before and after practice and games, is to do it with them.  Stretching doesn't just stretch muscles to help prevent injury, it also moves lymph.  Your lymphatic system can be thought of as your bodies drainage system, kind of like a plumbing system.  It is a group of organs, vessles, and tissues that move a clear fluid (called lymph) back into the bloodstream.  The lymphatic system serves the body by helping it remove foreign invaders and balance fluid levels.  If this system isn't able to move fluidly, then the body cannot properly detox.  You can now see how stretching with your child can have a positive effect on your body as well.

When it comes to getting a good stretch in, breathing plays a crucial role in how well the muscle stretch is.  Be sure your child is not holding there breath or taking short fast breaths while stretching.  Stretching should be a calm and slow process to reduce risk of injury.  It helps to take note that you and your child are breathing slowly, trying to focus on letting the muscle relax through the stretch.  When you exhale, you should notice the muscle your stretching relax a bit and ease more into the stretch.

4.  Mindfulness:  Being a team player takes a lot of mindset focus.  This focus comes to kids at all different ages and on all different levels.  Irregardless of your child's age, practicing mindfulness throughout the season will be extremely helpful for your child to not only perform, but also to cope with emotions.  There are several ways your child can calm the mind to focus including meditation, quiet walks, spending time in nature, taking breaks to just lay and rest in between games, quiet time, reading a book, etc.  This mindful time can be daily or multiple times a day, especially in between games if the day is full.  The purpose and main goal are to allow your child time decompress, regain focus, and balance emotions.  Mindful time also rids negative energy which can majorly disrupt performance.

5.  Natural Remedies that Support Muscle Relaxation:  Repetitive motions and muscle use of the same muscles can be hard on ones body.  Tight muscles can cause other muscles to have to work harder, causing further tension down the line.  It works like dominos.  Keeping your focus on nourishing your child and using natural remedies to support muscle relaxation and increase circulation can help with performance and help to prevent future strain or injury.

Two natural therapies that can help ease tight muscles are massage and cupping.  The options these days for home massagers are everywhere and in every shape and size.  Choosing a massager would depend on your kiddos preference, the muscles needing to be massaged, and their willingness to use it.  Most massage therapists will also perform chair massages for the kid that doesn't likes to be on the go and can't rest for long periods of time.  Often massage therapist also know how to perform cupping of the muscles, which is a great way to increase circulation to the area of a sore muscle and promote healing.  If your massage therapist does not perform cupping, often one who specialized in acupressure or acupuncture therapy will have it offered in their services.

Using a blend of essential oils such as Lavender (Lavandula angustifolia), Roman Chamomile (Anthemis nobilis), German Chamomile (Matricaria recutita), Eucalyptus (Eucalyptus globulus), and Peppermint (Mentha piperita) applied before and after practice or games can be extremely beneficial to again, promote circulation to the muscle, move fluid, ease muscle tension and aches, and help calm tight overworked muscles.  **Be sure the essential oil blend is properly diluted in a kid safe dilution ratio and the essential oils are kid safe per your child's age and health profile.**

Want more tips on safe essential oil use for kids?  Click Here!

You are helping your little or big athlete out in so many ways by nourishing their bodies inside and out!

If you want to excel in your athletes healthy routines and natural remedies, Click Here to Book a Wellness Session to get the support, guidance, and resources you need to help your child thrive!

Wishing your athletes health, wellness, and a fabulous season!

As the clock strikes midnight on New Year's Eve, many of us embark on a journey to set ambitious resolutions for the year ahead. However, as the weeks pass, the initial enthusiasm often fades, and these resolutions end up abandoned.

Why do resolutions fail, and how can we ensure that our goals are not just wishful thinking? Let's explore the pitfalls and discover the secrets to making lasting change.

Why Resolutions Fail:

1. Unrealistic Expectations: One of the main reasons resolutions fail is setting unrealistic goals. While aiming high is admirable, setting unattainable intentions can lead to frustration and disappointment.
2. Lack of Planning: Without a clear plan in place, resolutions often remain vague ideas. A lack of specific steps can make it challenging to navigate the journey toward achieving the goal.
3. All-or-Nothing Mentality: Viewing resolutions in black and white terms – success or failure – can be discouraging enough to make you want to quit.  Not to mention no one likes being told "no", so when you completely out something, your essentially saying "no" every single day, making it most likely to rebel against your own higher set expectations.

The Power of Goals:
Instead of making resolutions, consider setting achievable health and wellness goals. Goals are specific, measurable, and realistic. Here's how you can turn your resolutions into multiple achievable goals, along with small steps to ensure success:

1. Resolution: Get Fit
   • Goal: Exercise Regularly
     • Small Steps: Start with 10 minutes of physical activity each day, gradually increasing the duration. Incorporate activities you enjoy to make it sustainable.  You can do this!
2. Resolution: Eat Healthier
   • Goal: Eat a More Balanced Diet
     • Small Steps: Replace one unhealthy snack with a nutritious option each week. Gradually introduce more fruits and vegetables into each of your meals.  You can eat healthier and get into a better routine!  Over time, small steps will get you into a habit of eating healthier without even thinking of it!
3. Resolution: Manage Stress
   • Goal: Practice Mindfulness
     • Small Steps: Begin with 5 minutes daily of deep breathing. Gradually increase this to twice a day.  Then increase the duration and explore other ways of relieving stress and creating calm that work for you and your children such as stretching, aroma inhalation while you deep breathe, meditation, or adding in yoga poses.
4. Resolution: Learn Something New
   • Goal: Acquire a New Skill
     • Small Steps: Dedicate 15-30 minutes a day to learn or practice the skill. This could be learning to make natural remedies, use aromatherapy products, safely use essential oils with your kids, or how to use food as medicine.  Break it down into smaller tasks and celebrate small milestones.  Taking time to learn about this new skill first thing in the mornings when everyone is sleeping will get you miles ahead on your new journey!

Small Steps to Wellness Create Leaps:
The beauty of small steps lies in their cumulative impact. Over time, these consistent efforts lead to significant leaps in health and wellness. By focusing on manageable goals, you create a sustainable path to success. Here's how small steps contribute to overall well-being:

1. Builds Habits: Consistent small actions form habits, making positive changes a natural part of your routine.
2. Boosts Confidence: Achieving small goals boosts confidence, providing the motivation to tackle more significant challenges.
3. Prevents Overwhelm: Breaking down larger goals into smaller steps prevents overwhelm and ensures steady progress.
4. Fosters Long-term Success: Sustainable changes are more likely to last, resulting in long-term health and wellness benefits.

In conclusion, the key to not failing New Year's resolutions is to shift from grandiose plans to achievable goals with small, incremental steps. By embracing this approach, you pave the way for lasting positive change and a healthier, happier you.

Cheers to a year of small steps and big accomplishments!

If you need support, guidance, and an expert who can deliver the education you need on your wellness journey, then you're ready for your first wellness session!  Click below to get started and let's do this!  You have goals, we know the path to get you there!

In a world that often moves at a hectic pace, taking a moment to appreciate the healing properties of the foods we consume can be a game changer for our health. Today, let's delve into the medicinal wonders of some everyday kitchen staples and explore ways to incorporate them into your daily routine.

1. Onions and Garlic: Known for their immune-boosting properties, onions and garlic are culinary powerhouses. Incorporate them into your meals for a flavorful kick and enhanced health benefits. Try a simple sauté of onions and garlic as a base for soups, stews, or mashed potatoes,  which most kiddos love!  If you have a picky eater, use a smoothie or blender to blend the garlic and onions prior to adding into your recipes.  While you are blending, feel free to add carrots, broccoli, bell peppers (high in Vitamin C), or any other veggies you have on hand to sneak in more nutrition.

2. Pepper: Black pepper contains piperine, known for its anti-inflammatory effects, which comes in handy for sinus colds and coughs that are often accompanied by inflammation. Add a dash of black pepper to salads, soups (chicken noodle if you have a cold), or main dishes for a burst of flavor with additional health benefits.  You can get away with adding a small amount for kids or teens who do not care for pepper, as even a small amount of something good for the body is better than having none.  The black pepper also accompanies the turmeric, which is next on the list, to help with the absorption of the turmeric. *Keep pepper out of reach of children, especially small children.  Only add pepper in very minute quantities if cooking for small children or use at your discretion in your meals with what your family prefers and what is safe for your children.  Definitely keep out of reach of babies and toddlers.

3. Turmeric: This golden healing herb, with its active compound curcumin, boasts anti-inflammatory and antioxidant properties. Create a golden milk latte with turmeric, ginger, and a touch of honey for a soothing and healthful beverage.  For the kiddos, you can add this healthy herb powdered (as a spice) to the meals you are adding your onions, garlic, and black pepper to already.  It compliments them well!  Turmeric has become a staple seasoning in our home that the kids now automatically add to their dishes with a dash a black pepper.  Kid approved when they realize you have already been adding it to meals for quite some time, or better yet, when you teach them why you are adding the herbs and foods to your meals for health reasons.

4. Bone Broth: Gut health affects our immunity.  Bone broth is rich in nutrients that support gut health, joint function, and skin elasticity. Make a nourishing soup or sip on warm bone broth for a comforting and healing experience.  This is a great option for a soup base for chicken noodle soup when the kids are ill.  It is also super beneficial to help the natural gut microbiome keep up and assist to keep immunity elevated so you and your children can ward off those germ bugs.

5. Hydrating Homemade Popsicles: Combat dehydration with homemade popsicles made from pureed fruits like watermelon or strawberries. Add coconut water instead of water to increase electrolytes, which are often lost during illness.
  
6. Healing Teas: Explore the world of herbal teas for both hydration and healing. Teas that contain chamomile and or marshmallow root are known for their soothing properties and can be enjoyed throughout the day.  Adding an elderberry infused honey can help not only boost immunity with it's antioxidant and vitamin C power, but can also sooth coughs and sore throats.

7. Lemon Water: Start your day with a glass of warm lemon water. This simple ritual can aid digestion and provide a dose of vitamin C for immune support.  Lemon water is extremely beneficial to help prevent illness, and for a faster recovery.

8. Foods High in Vitamin C: Keep plenty of foods high in this immune building vitamin on hand for you and your kids to snack on daily.  Watermelon, strawberries, oranges, mandarins, bell peppers, tomatoes, and even potatoes (sweet ones too!).  Always keep fruits and veggies available fresh or frozen to use in smoothies, sorbet, or to warm and add to a bowl of oatmeal.  Fruits and veggies also contain fiber, which helps the body with elimination and therefore detoxification.

Remember, the key to using food as medicine lies in consistency. Integrate these medicinal foods into your diet regularly to experience their full benefits.

Your journey to a healthier, more vibrant you begins in the heart of your kitchen. 

Cheers to nourishing your body from the inside out and helping your family do things like, prevent illness, recover more quickly, and have more energy!

Feel free to experiment with these ideas, adapt them to your preferences, and savor the journey to a more vibrant, health-conscious lifestyle. 

​Please feel free to reach out via email if you have questions or need ideas for those picky eaters!  I love helping you and your children stay healthy and well! 💜 Jamie

Being a mom is a full-time job, and when your child is under the weather with a persistent cough, it can be challenging to find the time to give them extra TLC while managing your daily responsibilities. Thankfully, there are several simple natural remedies you can use to help ease your child's cough to try to prevent a nagging cough from turning into something much worse (like pneumonia). Here are some valuable tips to naturally alleviate your child's cough.

1.  Herbal Tea - There are many types of herbal teas that offer specific ailment relief such as coughs.  Another option while searching for the perfect herbal tea is to think about your child getting a good night of rest.  Chamomile tea is a great choice that can also help to promote calm and a more restful night of sleep.  There are also many immune boosting herbal tea blends that may be the perfect option for your child depending on the blend and your child's palate preference.  Which ever herbal tea you choose, just be sure to check all ingredients in the blend for children's safety. 

Add a dab of honey (elderberry honey is super to maximize more immune fighting power) and lemon to the herbal tea to give a superior immune fighting boost.  Honey alone can help ease a cough, allowing a child some relief and better rest.  Best of all, most children won't turn down a dab of honey on a spoon! 

Lemons are full of antioxidants and vitamin C so they too, make a great addition to a cup of warm tea. 

Non caffeinated herbal tea can help keep your kiddo hydrated, which is necessary to keep mucus draining and the body detoxing.

2.  Moisture -  Adding moisture to the air can be incredibly effective in relieving congestion and soothing a cough.  Have your child enjoy a warm lavender and epsom salt bath for about 10-15 minutes so they can benefit from the effects of moisture in the air. You can also use a humidifier in your child's room to keep the air moist, which can help ease their cough.  (Always dilute essential oils for bath time in a carrier oil.  Also be sure the essential oils used are kid safe and bath safe.  The number of drops of the essential oil in the blend for the bath will depend on child's age or health profile.)

3.  Hydration - Make sure your child stays well-hydrated. Encourage them to drink water, caffeine free herbal teas, or chicken bone broth or vegetable broths throughout the day. Again, staying hydrated helps to thin mucus, making it easier to expel. Avoid sugary and caffeinated drinks, as they can dehydrate the body and worsen coughs (not to mention they have NO nutritional value which means ZERO immune boosting value or nutrition the body needs).

4.  Prop Up the Pillow -  Elevate your child's head slightly while they sleep by placing an extra pillow under their head. This can help reduce postnasal drip, which often leads to coughing at night.

5.  Use Essential Oils -  Some essential oils, like frankincense (Boswellia carterii) and lavender (Lavandula angustifolia), can help ease coughs and that annoying tickle in the throat.  Diffuse a few drops of essential oil in your child's room and/or apply a diluted blend to their chest (always follow safety guidelines for essential oil use with children). 

You have probably heard peppermint and eucalyptus are also great for coughs.  This is true, however, these oils are not recommended for children under ten due to serious potential adverse affects.  Check precautions and always use your best judgement with your child and products, as you know your child best.  Both of these essential oils are also stimulating, meaning they can prevent an older kiddo (ten and above per safe use) from getting a good night of sleep.  Frankincense and Lavender can be very calming, offering a means of support for cough relief and rest which is a win win!
  
6.  Rest and Sleep - Ensure your child gets enough rest and sleep. A well-rested body can heal more efficiently, and a tired child may have a more persistent cough.  If your child didn't sleep well during bedtime hours, set them up for a comfortable day time snoozer by making a quiet room a little darker, using nature sound app's to cover up any noises, and snuggling them in cozy and tight so they can get some much needed shut eye.

7.  Avoid Lung Irritants -  Keep your child away from smoke, strong odors, and allergens, as these can exacerbate their cough.  Plug in's, air fresheners, cleaning sprays, and perfumes are all examples of products that can irritate your child's lungs and continue to leave them struggling with a cough.  Being aware of these products will truly help your child and for long term health, replacing these items with a more natural options will be a huge benefit to the whole family.

Remember that if your child's cough persists, worsens, or is accompanied by other concerning symptoms, it's essential to consult a healthcare professional. These natural remedies can be helpful to ease a cough and help your child recover, but are also helpful to prevent the cough from worsening or the illness from getting worse.  Sometimes no matter how hard we try, we still need to take the kiddos in and this is absolutely okay to protect your child and their ability to breathe. If you are unsure if they need to be seen by your MD or not, taking them in is still doing them good, whether it ended up being needed or not.  No Mom guilt for caring!

8. Massage and Chest Tapping - Chest tapping can be done by gently tapping with your fingers put together over your child's chest and upper back.  Tapping can help relieve some of the mucus congestion in the lungs.  Massage around the shoulders, neck, and back can help promote drainage and detox.  Kids love massages just as much as Mom's so be sure to never underestimate the power of gentle massage for immunity.

Being a busy mom doesn't mean you can't provide natural care for your child's cough. By incorporating these tips into your routine, you can help your little one feel better and get back to their happy, healthy selves in no time.

** To discover how to create homemade chest rubs and explore a world of natural remedies tailored to your child's well-being, simply click the button below to schedule a one-hour natural wellness session. You'll leave with personalized product recommendations, a deep understanding of safe usage and blending, and a valuable resource to rely on whenever you need it!

In the fast-paced world we live in, it's easy to neglect our health and wellness. However, making some simple changes to our daily routines can significantly boost our family's overall health and wellbeing. Here are five practical tips you can start implementing today that can help increase your family's health, wellness, and happiness.

1. Manage Stress Levels - Stress is an inevitable part of modern life, but managing it effectively is crucial for maintaining good health. High stress levels can lead to a host of health problems, including heart disease, obesity, diabetes, and mental health disorders. It's essential that everyone in the whole family takes time every day to unwind and relax. This could involve taking daily walks in nature, stretching, working out, meditating, getting a massage, or attending yoga sessions. By incorporating self care and stress management techniques into your daily routine, you can improve your emotional wellbeing and overall health, and your child's.  Each child can also have there own self care and relaxation routine to follow that works specifically for their needs.  Starting today offers your child life long tools to help them manage stress levels and stay emotionally balanced.

2. Stay Hydrated - Hydration plays a vital role in maintaining optimal health. Water is needed for almost all of the body's vital functions, including regulating body temperature, transporting nutrients, and flushing out waste products. Make it a habit to start your day with a glass of water and have a glass of water before each meal. Not only will this help to keep you hydrated, but it can also help aid digestion, elimination, and detox.  *Hey, did you know symptoms of dehydration in adults and children can include stomach upset, muscle soreness, and headaches.... just to name a few.

3. Eat A Healthy, Balanced Diet - A healthy, balanced diet is vital to maintaining good health and can help to prevent a range of diet-related illnesses. Processed foods, while convenient, often contain high levels of salt, sugar, and unhealthy fats, and lack essential nutrients. Try to swap out some of these processed foods for healthier options that are rich in nutrients. Incorporate more fruits, vegetables, whole grains, and lean proteins into your diet. A healthy diet can boost your energy levels, improve your mood.  Get creative and make healthy eating fun!

4. Exercise - Regular physical activity is one of the best ways to maintain your health and wellbeing. Exercise can help rid excess energy or negative energy, improving your mental health, and increasing positive energy levels. Try to incorporate some form of physical activity into your routine every day or as many days of the week as possible, whether it's going on adventurous hikes with the kids, hitting the gym, playing tag, or taking a fitness class.  Even short or small amounts of exercise can make a huge difference in how you and your kiddos feel.

5. Do What You LOVE - Finally, it's important to make time for activities you enjoy. Engaging in hobbies and spending time with loved ones can significantly improve your mental health and wellbeing. Don't be afraid to say NO to obligations that don't bring you joy in order to maintain a simpler schedule. Prioritizing your happiness can lead to a more fulfilled and healthier life.

Boosting your family's health and wellness doesn't have to be complicated or overwhelming. By implementing these simple tips, you can start to seeing positive changes for everyone.

What is your families favorite way to be active or relax together?  Share in the comments!

Remember, it's never too late to start making healthier choices. Start today, and take the first step towards improving your health and wellness!