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Wellness Mama » Archives for Katie Wells

Katie Wells

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

flourless chocolate torte
Dessert Recipes, Recipes

Decadent Flourless Chocolate Torte

February 7, 2023 by Katie Wells

Sometimes I’m craving a little chocolate and want to get a healthy fix. Instead of turning to a sugary chocolate cake with vanilla ice cream though, there are plenty of other healthy (and tasty!) options. This flourless chocolate torte is a great way to indulge in a little chocolate without the bad ingredients. Flourless Chocolate …

Read moreDecadent Flourless Chocolate Torte
Valentine's Day Gift Ideas
Motherhood

Valentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)

February 3, 2023 by Katie Wells

I know I might sound unromantic, but something in me rebels against commercialized holidays (like Valentine’s Day). You won’t find me buying heart-shaped boxes of candy or flowers that will die in a couple of days. But I do have a few other ideas that have been a hit in the past or that catch …

Read moreValentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)
magnesium gummies
Natural Remedies

Lemon Magnesium Gummies Recipe

February 2, 2023 by Katie Wells

I’ve been on a gummy kick lately as a fun and tasty way to increase our nutrient intake. While I’ve made healthy gelatin in different ways over the years, I wanted to add a new one to the mix. These magnesium gummies taste like lemon, are a hit with kids, and have all the benefits …

Read moreLemon Magnesium Gummies Recipe
sheet pan eggs
Breakfast Recipes, Poultry Recipes, Recipes

Sheet Pan Eggs With Sweet Potatoes

January 31, 2023 by Katie Wells

My kids eat a lot of eggs for breakfast, but they get tired of scrambled eggs and veggies on repeat. Over the years I’ve come up with some creative breakfast recipes to keep everyone satisfied and nourished. These sheet pan eggs with sweet potatoes and sausage are a great filling breakfast recipe. And it’s something …

Read moreSheet Pan Eggs With Sweet Potatoes
aronia berry
Health

Aronia Berry Benefits (and How to Use Them)

January 27, 2023 by Katie Wells

In my Home Remedies For Pink Eye article, I briefly mentioned a little-known super fruit called black chokeberry or aronia berry. While you may have noticed it on an ingredients list of a superfood blend, most people don’t know much about it. That’s unfortunate because it’s a powerful berry with many uses and health benefits. …

Read moreAronia Berry Benefits (and How to Use Them)
DIY floor cleaner
Natural Home

How to Make DIY Floor Cleaner for a Healthier Home

January 26, 2023 by Katie Wells

When my oldest child was about six months old I suddenly became much more interested in finding a natural and DIY floor cleaner recipe. I now had a pint-size inspector who would eat/lick anything I missed! At the time we had several different types of floors in our tiny one-bedroom apartment. I had to find …

Read moreHow to Make DIY Floor Cleaner for a Healthier Home
probiotic gummies
Recipes, Snack Recipes

Berry Probiotic Gummies

January 24, 2023 by Katie Wells

I’m not a fan of most gummy vitamins since they’re full of sugar and other unhealthy ingredients. A yummy and healthy way to get that fun gummy texture though is to make your own! These great-tasting probiotic gummies are a hit with kids and provide good bacteria for the digestive tract. Probiotic Gummy Pitfalls Most …

Read moreBerry Probiotic Gummies
seed cycling
Health

Seed Cycling for Hormone Balance: Does It Work?

January 20, 2023 by Katie Wells

Mom life has plenty of ups and downs. There are joys and blessings, but also stress (both emotionally and physically). Besides everyday life, we also have the ups and downs of our monthly cycle. Seed cycling is one thing some women use to try and help with these hormonal cycles.  Our hormones are a complex …

Read moreSeed Cycling for Hormone Balance: Does It Work?
rosemary for hair
Beauty

Rosemary Oil For Better Hair

January 19, 2023 by Katie Wells

As a mom of 6, I’ve had my fair share of postpartum hair loss! And I’m not alone. By age 50 nearly 25% of women and 50% of men experience hair loss. Here’s how to fix it and how rosemary oil for hair can help! Rosemary Oil For Hair I’ve talked before about different hair …

Read moreRosemary Oil For Better Hair
golden milk recipe
Drink Recipes, Recipes

How to Make Golden Milk (in Only 5 Minutes!)

January 17, 2023 by Katie Wells

Our family loves this golden milk recipe and it’s a favorite in our home. I used to mostly drink chamomile or green tea for their health benefits. But this tea with its earthy golden spice is perhaps an even more powerful (and soothing) remedy. Turmeric tea has been a staple in ayurvedic medicine for centuries. …

Read moreHow to Make Golden Milk (in Only 5 Minutes!)
low fat diet
Health

Is Low Fat Healthy?

January 13, 2023 by Katie Wells

Like most things in the nutrition world, fats are back in style. At least certain kinds, and in certain amounts. Some healthcare providers still recommend a low-fat diet, but is it really healthy? Here’s the scoop on fats, what they are, which ones are good (or bad), and what to do about them. Low Fat …

Read moreIs Low Fat Healthy?
lip balm recipe
Beauty

Homemade Lip Balm Recipe

January 12, 2023 by Katie Wells

I started making my own DIY lip balm years ago after my favorite healthy brand of chapstick added soy and canola oil. Yuck! This natural lip balm recipe is easy to make with just a few ingredients. Plus it’s moisturizing to help fight dry lips all year long. DIY Lip Balm Recipe Making your own …

Read moreHomemade Lip Balm Recipe
white chicken chili
Poultry Recipes, Recipes, Soup & Stew Recipes

Easy White Chicken Chili

January 10, 2023 by Katie Wells

In our house, we’re always looking for creative ways to add more soup to the menu. It’s the perfect, easy weeknight meal full of nourishing veggies, protein, and broth. This white chicken chili recipe is the newest addition to our meal plan and you might find it’ll be a new family favorite! White Chicken Chili …

Read moreEasy White Chicken Chili
melatonin safe
Health

Is Melatonin Safe? Plus How to Use it

January 6, 2023 by Katie Wells

We all know what it feels like to get a terrible night’s sleep. We wake up feeling foggy and disoriented. We’re easily frustrated, overwhelmed, or forgetful. Many turn to melatonin to help them get some sleep, but is melatonin safe? Sure, we’ve all heard of it and likely have taken it at some point, but …

Read moreIs Melatonin Safe? Plus How to Use it
sea moss gummies
Natural Remedies

Sea Moss Gummies (With Apple Cinnamon)

January 4, 2023 by Katie Wells

I’ve been known to try some interesting things in the name of health. We can add eat seaweed to that list too. Sea moss has gained popularity in recent years for its health benefits. And a tasty way to get more of it is with these delicious, apple cinnamon sea moss gummies! What is Sea …

Read moreSea Moss Gummies (With Apple Cinnamon)
brian boost protein shake
Breakfast Recipes, Drink Recipes, Recipes

Brainpower Protein Shake Recipe

January 3, 2023 by Katie Wells

Quality protein is an important key to healthy eating, but sometimes it’s tricky to get enough. This delicious high protein shake not only fuels your muscles but your brain health as well. It’s also something my kids love! Whole Foods Protein Shake Sometimes I want a creamy shake, but I don’t want one packed with …

Read moreBrainpower Protein Shake Recipe
Katie yoga
Health

75 Hard Challenge Review (and What I’d Do Differently)

December 30, 2022 by Katie Wells

Have you heard of the 75 Hard workout challenge? It’s one of the many recent challenges presented by influencers in the health and wellness space. Is it just a passing fad? Probably.  But right now, it’s trending on TikTok and showing up all over social media. It has billions of views and is a controversial …

Read more75 Hard Challenge Review (and What I’d Do Differently)
home remedies for pink eye
Natural Remedies

Home Remedies For Pink Eye

December 28, 2022 by Katie Wells

Eye problems are never fun, especially for kids. Pink eye is a common childhood ailment that can also spread to adults. With these home remedies for pink eye though, you’ll know what to do if you or your child have to deal with it! What is Pink Eye? Pink eye, aka conjunctivitis, is when the …

Read moreHome Remedies For Pink Eye
hot honey
Condiment Recipes, Recipes

Easy Hot Honey Recipe

December 27, 2022 by Katie Wells

Homemade hot honey is one of the newer hot sauces in town. This tasty condiment is made with fresh or dried chilies and sweet honey and tastes delicious drizzled over all sorts of food. It’s become a staple at my house and really kicks up the flavor of things! What is Hot Honey Made of? …

Read moreEasy Hot Honey Recipe
oil pulling benefits
Health

Oil Pulling Benefits For a Healthier Mouth

December 23, 2022 by Katie Wells

Oil pulling is an age-old regimen rooted in ancient Ayurvedic medicine. It’s now a home remedy that uses natural substances to clean and detoxify the mouth and teeth. But is there any evidence behind this practice and how do you do it?  Oil pulling, along with other elements of dental hygiene and regular dental visits, …

Read moreOil Pulling Benefits For a Healthier Mouth
homemade vapor rub
Natural Remedies

How to Make Your Own Natural Vapor Rub

December 21, 2022 by Katie Wells

Hopefully cold and flu season won’t strike your home this year. But in case it does, this natural vapor rub is a good home remedy to have around. It’s safe to use with adults and kids alike and is great for clearing up congestion! I used to keep regular Vicks Vapor Rub and the baby …

Read moreHow to Make Your Own Natural Vapor Rub
wassail recipe
Drink Recipes, Recipes

Herbal Wassail Recipe

December 20, 2022 by Katie Wells

Ever since the first Christmas I can remember, I woke up to the warm smell of cinnamon, apple, cranberry, and orange simmering in the crock pot. It was a tradition that came from my grandparents (and perhaps their parents) of making the holiday drink called wassail. What is Wassail? The traditional wassail recipe is an …

Read moreHerbal Wassail Recipe
Health benefits of grass fed meat
Health

Is Grass-Fed Beef Healthier Than Grain-Fed?

December 16, 2022 by Katie Wells

Ever since I started writing about health, the great debate over whether or not to eat meat and from which sources has continued. Have you ever wondered if grass-fed beef is healthier than grain-fed? Is it worth the extra cost and effort to seek it out? Is there a real difference? In a nutshell, yes! …

Read moreIs Grass-Fed Beef Healthier Than Grain-Fed?
Christmas activities for kids
Motherhood

35+ Christmas Activities for Kids to Do This Season

December 14, 2022 by Katie Wells

For many of us, Christmas time means a little more time with family or even a break from school. We do an adventure points system over school breaks, but I wanted to brainstorm some more Christmas ideas. Here are some fun Christmas activities for kids that encourage creativity, imagination, and movement during this holiday season. …

Read more35+ Christmas Activities for Kids to Do This Season
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