Wellness Mama®

Homemade Ranch Dressing Mix Recipe

Katie Wells — Tue, 09 Jul 2024 14:25:00 +0000

Ranch dressing has always been one of my first condiment loves (after ketchup, of course). After seeing what was actually in the store-bought salad dressings from the grocery store though, I knew it was time to break up. Thankfully I came up with an even healthier version of ranch salad dressing and now this ranch […]

Continue reading Homemade Ranch Dressing Mix Recipe...

Postpartum Essentials for the Crunchy Mama

Katie Wells — Fri, 05 Jul 2024 13:00:00 +0000

The postpartum period can bring both highs and lows as you adapt to having a long-anticipated new baby join the family. As an experienced mom and doula, I have a list of postpartum essentials to make this time easier for both mom and baby. You likely won’t need everything on this list, but these are […]

Continue reading Postpartum Essentials for the Crunchy Mama...

How to Plant a Fall Garden

Katie Wells — Thu, 04 Jul 2024 13:00:00 +0000

There’s something so invigorating about getting my hands dirty in the garden. It’s become a part of my (almost) daily routine and the kids love helping too. Not only does it help reduce stress and improve the immune system, but I get tasty, healthy veggies too. Gardening doesn’t have to be relegated to summer crops […]

Continue reading How to Plant a Fall Garden...

Avocado BLT Salad Recipe (Paleo Friendly)

Katie Wells — Tue, 02 Jul 2024 13:30:00 +0000

There’s nothing quite like a cool, crunchy salad on a warm summer’s day. They’re family-friendly and great for summer potlucks and get-togethers. Summer is the perfect time for them too, since gardens and farmer’s markets are bursting with produce. We don’t do a lot of bread around here, so I wanted to recreate the classic […]

Continue reading Avocado BLT Salad Recipe (Paleo Friendly)...

Co-sleeping Benefits and Risks (Plus How to Safely Do it)

Katie Wells — Fri, 28 Jun 2024 13:00:00 +0000

Co-sleeping is a topic that’s sparked considerable debate among parents, pediatricians, and researchers. Supporters emphasize its benefits, like better sleep for both parents and babies. However, concerns about SIDS risk and other safety issues have led others to warn against it. In this post, we’ll look at the current safety guidelines and provide useful tips […]

Continue reading Co-sleeping Benefits and Risks (Plus How to Safely Do it)...

Magnesium Oil Benefits & How to Use It

Katie Wells — Thu, 27 Jun 2024 13:00:00 +0000

Even with a nourishing, real-food diet, it’s difficult to get the magnesium we need from food alone. Magnesium is one of the few supplements I take every day and I often use topical magnesium oil spray on my skin. Why is magnesium critical to overall wellness? Many people don’t get enough of this vital mineral […]

Continue reading Magnesium Oil Benefits & How to Use It...

How to Make Chili Seasoning Mix (Easy 2-Minute Recipe)

Katie Wells — Tue, 25 Jun 2024 14:00:00 +0000

I used to go through a bottle of tiny spice blends a week (at least!) cooking for a large family at home. I decided to try my hand at creating my own and I haven’t looked back. This chili seasoning recipe combines flavorful ingredients without the preservatives and additives. Add it to your next batch […]

Continue reading How to Make Chili Seasoning Mix (Easy 2-Minute Recipe)...

Testosterone Boosting Foods (For Men and Women)

Katie Wells — Fri, 21 Jun 2024 13:00:00 +0000

Healthy testosterone isn’t the first thing we think about as women. We tend to be more concerned about estrogen dominance in our younger years and avoiding menopausal symptoms later on. But testosterone is important, too! It affects our sex drive, resilience, and ability to build muscle. If you’re feeling the effects of low testosterone, eating […]

Continue reading Testosterone Boosting Foods (For Men and Women)...

Best Essential Oil Diffusers: Reviews & What I Use

Katie Wells — Thu, 20 Jun 2024 12:55:00 +0000

I’ve posted before about why we don’t use scented candles and what we use instead. One of my favorite alternatives is essential oil diffusers, and many people asked what type of diffuser I use and recommend. I’m not an aromatherapy expert, but I have tried many types of diffusers. I wanted to share the pros and cons […]

Continue reading Best Essential Oil Diffusers: Reviews & What I Use...

Chicken Crust Pizza

Katie Wells — Tue, 18 Jun 2024 13:00:00 +0000

Growing up pizza night was always a big hit in our house. I’ve since implemented it with my own kids and they’re big pizza fans as well. Instead of ordering expensive (and unhealthy!) takeout or a frozen grocery store pizza, I opt for homemade. I’ve tried several different versions over the years, and the latest […]

Continue reading Chicken Crust Pizza...

My Food Rules to Help Picky Eaters

Katie Wells — Fri, 14 Jun 2024 20:30:00 +0000

Over the years, I’ve gotten a lot of questions about how I get my kids to eat healthy foods. In the beginning, having picky eaters was a struggle for our family. I was searching for a way to create better eating habits and encourage family meals. After reexamining our family’s attitude about food (and with […]

Continue reading My Food Rules to Help Picky Eaters...

Herbal Sunburn Soothing Ice Cubes

Katie Wells — Thu, 13 Jun 2024 13:00:00 +0000

Since our family moved near the beach several years ago, we find ourselves there a lot. While I’m all for healthy sun exposure, sunburn ideally isn’t a part of that. I rarely burn now, but when I do I like to use natural remedies to soothe the area. These sunburn ice cubes use skin-soothing ingredients […]

Continue reading Herbal Sunburn Soothing Ice Cubes...

Asian Ginger Vinaigrette Dressing

Katie Wells — Tue, 11 Jun 2024 13:55:00 +0000

We don’t go out to eat often, but when we do, I love Japanese food. It’s relatively easy to find gluten-free dishes, and the salads and stir fry are wonderful There’s even a local restaurant that cooks in coconut oil! One of my favorite things at our local Japanese restaurant is their ginger salad dressing (which probably […]

Continue reading Asian Ginger Vinaigrette Dressing...

How to Plan an Epic Family Road Trip

Katie Wells — Fri, 07 Jun 2024 13:00:00 +0000

Summertime is upon us, and what’s more fun than planning a vacation for your family? Longer days, a little less responsibility, and lighter schedules allow you to take a road trip and see parts of America you haven’t experienced yet. Our family has been on several road trips over the years and it’s always a […]

Continue reading How to Plan an Epic Family Road Trip...

Home Remedies for Mastitis That Really Work

Katie Wells — Thu, 06 Jun 2024 13:05:00 +0000

Breastfeeding comes with its fair share of challenges. From sore nipples to late-night feeds (and plenty of baby cuddles!). If you notice breast pain, flu-like symptoms, and blocked milk ducts then it could be mastitis. Here’s what mastitis is and the home remedies I successfully used to treat my breast infection. Years ago after an […]

Continue reading Home Remedies for Mastitis That Really Work...

Fresh Basil Pesto Recipe

Katie Wells — Tue, 04 Jun 2024 13:45:00 +0000

One of the hardest adjustments when adapting to our grain-free lifestyle was finding substitutes for classic Italian foods. Ingredients like pasta, mozzarella cheese, and gnocchi are harder when you’re gluten-free and dairy-free. While we’ve since incorporated some dairy and grains back into our meals, I’ve found I still like the healthy alternative recipes I created […]

Continue reading Fresh Basil Pesto Recipe...

List of Whole Foods to Stock Your Kitchen

Katie Wells — Fri, 31 May 2024 12:48:00 +0000

As moms, we set the tone in our house for our family, and that includes teaching our kids the importance of eating real foods. We want to create lifelong health habits for our kids and prevent things like heart disease, obesity, unhealthy cholesterol, and blood sugar problems. Making a list of whole foods to keep […]

Continue reading List of Whole Foods to Stock Your Kitchen...

DIY Nipple Cream for Breastfeeding

Katie Wells — Thu, 30 May 2024 16:47:39 +0000

With my first child, I was prepared for pregnancy to be uncomfortable at times. I expected labor and delivery to be intense. I figured I’d be emotional after having a baby. What I didn’t expect (or really prepare for) is that breastfeeding can be difficult the first few days as well! Don’t get me wrong. It […]

Continue reading DIY Nipple Cream for Breastfeeding...

Honey Sesame Dressing Recipe

Katie Wells — Tue, 28 May 2024 13:00:00 +0000

I’ve had a love of Asian food for a long time. From fast food Chinese as a teen to dining out at Japanese restaurants as an adult. Over the years I’ve learned how to make healthier versions of my favorite restaurant dishes at home (that taste even better!). This honey sesame dressing is one of […]

Continue reading Honey Sesame Dressing Recipe...

Top Gifts For Men (Ideas For Father’s Day, Birthday, and More)

Katie Wells — Fri, 24 May 2024 14:35:00 +0000

What do you do for gifts when the man in your life is hard to shop for? I’ve been trying to answer that question for years. It always seems tougher to find good gift ideas for men than it does for women. Men usually aren’t as happy with some herbal tea and a new skein […]

Continue reading Top Gifts For Men (Ideas For Father’s Day, Birthday, and More)...