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Mornings can feel like a whirlwind. Getting everyone up, dressed, and ready for the day often takes center stage. But what about you? If breakfast often becomes a grab-and-go affair or is skipped entirely, it’s time to rethink that routine.

A wholesome, energy-packed breakfast can do wonders for your body and mind. Think of it as fuel to keep you running smoothly through the chaos of the day.

​Why does breakfast matter?

• Less mindless snacking.
• Better focus and a more stable mood.
• You’ll avoid those mid-morning crashes from too much sugar or caffeine.
• It helps sustain your energy levels, keeping you steady throughout the day.

The science is simple: after fasting all night, your body needs a refill to operate at its best. A balanced breakfast with a protein source and fresh or frozen fruit provides essential vitamins, antioxidants, amino acids, and hydration—all of which contribute to increased energy levels. And with more energy comes greater productivity.

How to make it happen?
✔️Start with a protein source like an egg scramble with veggies and sausage or low-sugar Greek yogurt topped with quinoa, walnuts, almonds, and flaxseeds (both excellent protein options). 
✔️Add a side of strawberries for a boost of natural sweetness, and you’ll be ready to tackle the day!
Small changes like these can make mornings less stressful and leave you nourished and energized for the day.

2. Move Your Body, Boost Your Energy
(Time investment: start with as little as 15 minutes per day, just start somewhere)

​You feel like there’s never a moment to catch your breath, but you need a little time to recharge. That’s where micro-rests come in. These quick, intentional breaks help you reset your body and mind. They might seem small, but these tiny pauses can help. They can make you feel more balanced and ready for the day.

Why are micro-rests so powerful?

• They reduce stress and clear mental clutter.
• They give you a moment to reset and refocus.
• Even a short pause can feel like a mini-vacation.

​How to make time for micro-rests:

• Close your eyes and take a few deep breaths while the kids play nearby.
• Enjoy a hot cup of tea or coffee without distractions (yes, even if it’s just for five minutes).
• Step outside for fresh air and a quick change of scenery.

These small breaks don’t just restore your energy—they remind you that you deserve care, too.

​5. Build a Morning Routine That Works for You
(Time investment: 15-60 minutes, start small and work up if you have to)

How you start your day sets the tone for everything that follows. A chaotic morning can leave you frazzled before you even start. But a mindful morning routine can help you feel calm, centered, and energized.

Why does a routine matter?

• It reduces decision fatigue by giving your mornings structure.
• Helps you carve out “me time,” even if it’s just a few moments.
• Prepares you emotionally and mentally to tackle the day ahead.

​Here’s how to craft your morning magic:

• Wake up 30-60 minutes earlier to savor some quiet time.
• Do something that energizes you. Try light stretching, journaling, or sipping your favorite tea or coffee.
• Starting your day with purpose, intention, and structure can minimize chaos and give you more energy to get through the day. 

Starting the day intentionally, even in small ways, can make a big difference in how you feel.

6. Simplify Your Day with Delegation and Prioritization
(Time investment: less than 10 minutes to plan)

Mom's are often superheroes, but even superheroes need help! Delegating tasks and focusing on priorities can save energy. It can also give you space to breathe.

Why does this work?

• It lightens your mental and physical load.
• Creates opportunities for others to step in and support you.
  
• Helps you focus on what truly matters instead of trying to do it all.

​Here’s how to get started:

• Delegate age-appropriate tasks to your kids.  Making chores a family activity can even be fun.
• Let go of perfection; the laundry doesn’t need to be folded like a Pinterest post.
• Use tools like to-do lists or apps to prioritize and streamline your day.

Remember, asking for help isn’t a weakness—it’s a strength.

​7. Make Sleep Non-Negotiable
(Time investment: 5-10 minutes at a time)

Hi, I’m Jamie—a holistic wellness educator, coach, and mom-next-door who’s mastered the art of staying calm amidst chaos (most days). I specialize in helping busy moms ditch stress, boost energy, and embrace natural remedies for themselves and their kids. Whether it’s swapping chaos for simple routines or discovering the magic of herbs and essential oils,  I’m here to help you feel like you’ve got this! Because trust me—if I can juggle it, so can you! Let’s make wellness simple, doable, and fun.
​

​1. Incorporate Vitamin C-Rich Foods: 
Can a simple morning smoothie become your family’s superhero in fighting germs?
Vitamin C helps boost immunity and fight viruses. Foods like oranges, strawberries, and bell peppers are packed with it, aiding recovery and supporting immune function for both mom and child.

• Benefits: It supports immune function, fights free radicals, and promotes healthy skin. It can also speed up recovery from illness.
• How-to: Start the day with a vitamin C-packed smoothie. Add high-vitamin C fruits and veggies to meals and snacks for daily immune support. Plus, they boost fiber and hydration.

​Here’s a quick Vitamin C-packed smoothie:
Blend together:
🌿1 peeled orange
🌿1/2 cup pineapple
🌿1/2 cup strawberries 
🌿1/2 banana (optional) 
🌿1/2 cup Greek yogurt (optional) 
🌿and 1/2 cup water or milk of your choice. 
Blend until smooth and enjoy!

Tip for Moms: We have a little trick about smoothies at home! I take each of my kids' favorite ingredients, like strawberries and bananas. Then, I sneak in a few carrots and greens (whatever we have on hand) and add their milk of choice—whether it's whole milk, almond, or coconut. For an extra boost, I also add coconut water to help with hydration. This way, I can give them all the nutrition their bodies need without them even noticing the "sneaky" ingredients! You can even add elderberry syrup for added immunity support.

2. Embrace Herbal Teas for Immunity:
Imagine winding down with a soothing cup of chamomile tea—like a warm hug for your immune system. Herbal teas are a simple way to support digestion, reduce stress, and strengthen immunity year-round.
Herbs like ginger, chamomile, and echinacea can:

• Benefits: Support gut health and digestion.  

✔️ Ease stress and nervous tension.
✔️​ Help the body fight off seasonal challenges.

• How-to: Brew a warm cup of chamomile tea before bedtime for you and your child, or try ginger tea during the day to feel rejuvenated.

​Simple Chamomile Tea Recipe
Ingredients:
🌿1 chamomile tea bag or 1 teaspoon of dried chamomile flowers.
🌿1 lemon wedge.
🌿1 teaspoon honey (optional).
🌿1 cup hot water.

Instructions:

• Pour hot water into a mug and add the chamomile tea bag.
• Cover and steep for 5–10 minutes.
• Squeeze the lemon wedge into the mug.
• Remove the tea bag and stir in honey, if desired.
• Enjoy your calming herbal tea!

This soothing blend is perfect for relaxing before bed while promoting digestion and immunity. Herbal teas are not just for recovery—they’re a natural way to keep your immune system strong all year.

3. Get Active Together: Strengthen Immunity with Family Fun!
Exercise makes your immune system stronger and keeps you healthy. Whether it's a daily walk, dancing in the living room, or playing a game of tag, getting active together is a fun way to build strong immune systems. 
Studies suggest regular physical activity strengthens the immune system, helping kids and moms stay healthier and recover faster from illnesses.

• Benefits: Exercise opens the lungs, helping the lungs clear mucus that can keep microbes harboring inside, waiting to take over.  It can also increase lymphatic flow, helping the body detox for better immune health.
• How-to: Set aside 30-45 minutes daily for a fun family workout, such as a bike ride or yoga session.

Here’s how my family stays active:
I love taking walks with my kids, especially in nature or by the ocean when we can—it makes me feel so happy and calm! At home, we stay active in fun ways. Our goats and dogs often join us on walks, and I like to do three workout days a week. 
On other days, I start my morning with 20 minutes of yoga and stretching to feel strong and ready for the day. My kids enjoy riding horses, dirt bikes and four-wheelers, fishing, or playing sports. 
Staying active helps us all feel great, get rid of stress, and keep our bodies healthy.

4. Focus on Gut Health:
​Did you know that a large portion of your immune system is located in the gut? 
A healthy gut plays a crucial role in keeping harmful pathogens at bay. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables can help you and your child maintain a healthy gut flora.

• Benefits: Improves digestion, enhances nutrient absorption, and strengthens the immune system.
• How-to: Add your favorite probiotics to smoothies for an easy and tasty boost. Be sure to follow the instructions for the right amount for yourself and your children, or check with your healthcare provider. 

Another idea? Serve a small glass of kombucha alongside dinner. With many different flavors, your kids might love the fizzy treat!

5. Stay Hydrated with Water and Electrolytes:
Keeping hydrated is key to maintaining a strong immune system. Water flushes out toxins, keeps your skin hydrated, and supports overall health. Drinks rich in electrolytes, like coconut water, can help restore lost nutrients after physical activity.

• Benefits: Promotes healthy circulation, keeps energy levels up, and supports optimal immune function. It aids in digestion, nutrient absorption, and gut health and also helps reduce inflammation in the body, which can weaken immunity. 
• How-to: Encourage your child to drink water throughout the day, and add coconut water to your hydration routine.

​Here are 3 ways to help your child drink water throughout the day:
✔️Make Water Fun and Colorful
Add natural flavors to water with fruit slices like lemon, lime, or berries. Strain the fruit out before serving to your child to prevent choking.
Using colorful straws or a special water bottle your child loves can make it more exciting and appealing.
✔️Offer Water Regularly
Keep a water bottle within reach during meals, playtime, or when your child is on the go. The more accessible it is, the more likely they are to drink it throughout the day.
✔️Make Fresh-Squeezed Lemonade
Get creative with hydration by making fresh-squeezed homemade lemonade with a touch of maple syrup to sweeten. This refreshing drink is full of vitamin C and antioxidants and is incredibly hydrating. Plus, kids love squeezing the lemons—it’s a fun way to involve them in a healthy habit!

6. Prioritize Rest and Sleep:
Both moms and kids need plenty of rest to recharge and keep their immune systems strong. Sleep plays a crucial role in regulating hormone balance, reducing inflammation, and maintaining emotional well-being—all of which help you and your child cope better with stress and stay healthier overall.

• Benefits: Lowers stress, supports emotional balance, and strengthens the immune system by aiding in tissue repair and immune cell production.
• How-to: Create a calming bedtime routine for your child, like reading a story or dimming the lights. Ensure they get the recommended hours of sleep for their age (e.g., 9-12 hours for school-age kids). 

For yourself, prioritize consistent rest by aiming for quality sleep each night.

How Much Sleep Do Kids Need?
As your child grows, their sleep needs change. Infants need up to 16 hours of sleep a day, while toddlers should aim for 11 to 14 hours. Preschoolers typically need 10 to 13 hours. If your child has trouble napping, try moving bedtime earlier to ensure they get the rest they need for healthy growth and a strong immune system. Consistent, quality sleep helps them stay energized and ready to take on the day!

7. Practice Mindfulness and Stress Reduction:
Long-term stress can weaken the immune system, making you and your child more susceptible to illness. Practicing mindfulness through deep breathing, meditation, or simply spending time in nature is a great way to stay grounded and can help reduce stress. 

• Benefits:  Promotes relaxation, supports emotional balance, and helps the body recover from daily stressors.
• How-to: Try breathing exercises with your child before bed, or take a short walk in the park to connect with nature.

Try This Fun Breathing Exercise Before Bed!
Breathing exercises can be a great way to help your child wind down before bed. Here's a simple one to try together:
The "Flower and Candle" Breathing Exercise:

1. Sit comfortably with your child and pretend you're holding a flower in one hand and a candle in the other.
2. Inhale deeply through your nose, as if you're smelling the flower, for a count of 3. To make it even more calming, imagine your favorite flower and its scent.
3. Exhale slowly through your mouth, as if you're blowing out the candle, for a count of 5.
4. Repeat for a few minutes, letting the slow, deep breaths help calm the mind and body.

This fun and easy exercise can help you and your little one relax, reduce stress, and prepare for a restful night of sleep.

Ready to Boost Your Family’s Immunity Naturally?
Incorporating these simple practices into your daily routine can strengthen your family’s immune systems and support overall wellness. Start small—choose one or two habits that work best for your family—and gradually build from there. Every little step makes a difference in helping your family thrive!

Moms, Craving More Natural Health Tips for Your Family?
Sign up for my weekly newsletter for trusted, natural remedies, easy-to-follow tips, and encouragement to keep your family healthy and thriving—straight to your inbox!

You're child is feeling nauseous but not throwing up.  That is still a rough one for them.
Here are some things our family does to help battle the nausea:
1. Diffuse Essential Oils: Before we even think about hydration and nourishment, we really need to get this terrible huge symptom of nausea to ease up. Diffusing true essential oils of ginger and any orange essential oil such as blood orange, sweet orange, or even tangerine and mandarin are incredibly helpful to help ease nausea. Caution though, ginger is very strong and overpowering.  One drop is all you need.
2. Use a Nasal Inhaler:  You can also use a nasal inhaler with ginger and sweet orange on the wick and have your child waft the nasal inhaler past their nose and inhale as needed through the day.  If your child isn't a fan of the ginger, feel free to omit. You can also try spearmint essential oil alone, or combine it with an orange essential oil. As always, check precautions of all natural remedies and essential oils prior to use, especially if your child has lung conditions such as asthma.
3. Apply an Aromatherapy Blend: In the severe case of nausea where your child does not want to inhale any aroma, applying a very diluted kid safe blend to the stomach as needed can also help relieve some of your child's nausea. If you apply this blend, make sure it is in proper dilution with kid safe essential oils, or a blend of some of the essential oils already mentioned that are safe for your child (per age and health profile) to use. Apply a small amount over the stomach area as needed and then go ahead and pull your child's shirt down right away, so they have much less of the aroma present in the air.
4. Focus on Hydration: The last thing we want is for kiddos to get dehydrated because that will make nausea worse. We love to make homemade lemonade sweetened with organic sugar or maple sugar. You can also pour the juice into popsicle molds. Adding coconut water will really amp up the hydration as well. Lemons are incredibly cleansing and full of antioxidants and vitamin C to help your child overcome whatever bug they are battling. You can also offer organic juice popsicles, herbal tea for nausea (check precautions of specific ingredients in blends), or even soda... yes I said soda - but only Olipop!  Growing up we were always told to drink Sprite or 7UP when we had an upset stomach because the bubbles helped ease the nausea and stomach ache, and as much as I agree with the bubbles from carbonation helping, I want to recommend opting for the Olipop.  Olipop has prebiotics and plant fibers in it which are good for digestive system.  You can opt for flavors like lemon lime, ginger ale, and ginger lemon. This is a way better option that regular soda that has zero nutrients and ingredients that can cause stomach upset and inflammation.
5. Explore Bland Foods: Think outside the box. I remember growing up and having Saltines, plain bread, or instant mashed potatoes when I was down with a stomach bug, however, there are many better options today that you can be offering your child that offer a bit more nutrition. Some options to explore would be Simple Mills Sea Salt crackers (gluten free), Mary's Gone Sea Salt Crackers (also gluten free), organic instant mashed potatoes or even better... bread made with real ingredients, not just bleached flour and preservatives.Millet bread is a better option that will at least provide better nutrients and a source of energy for your child's body to overcome. Bananas are also bland and offer nutrition.
6. Bone Broth It Up: Think chicken noodle soup with bone broth instead of water or plain chicken broth. Also use organic pasta. Bone broth will provide more protein and nutrients to help nourish your child. Use bone broth in your homemade or instant organic mashed potatoes too. Offer a cup of plain warm bone broth with a side of crackers or a slice of bread.
7. Get Fresh Air: Go for short walks to get fresh air or go sit outside every hour for as long as your child is able. At a minimum, crack open a window and let the fresh air flow in.
8. Ditch CHAOS: What does that even mean? When you don't feel good, the last thing you want is to stare at a crazy fast moving bright screen, hear commercial and ad after ad, or try to focus on playing video games with all the flashing colors and movements. Get simple again. Throw in an old school movie and snuggle.

Notice I mentioned an old school movie?  Do you ever watch the movies out these days and feel like your head is spinning from the speed of change, characters, and motions in the movie. Some of the older movies and cartoons were much more simple and way less chaotic. Think "relaxing movie", not the over stimulating ones.

If you have any questions or need safe blending dilutions, you know where to find me!

*Amazon affiliate links in this post in which I may earn a small commission. Thank you for helping me make an impact!

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!

Have questions?  Let's connect! 

Click Here to Sign Up for Free Wellness Tips to keep you on track all week. 

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Then it's easy!  We are connected!  Just click reply to the first email you receive and ask your question. :)

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.  
Click Here to Sign Up Now!

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!