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Wellness Mama®

Simple Answers for Healthier Families

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Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of 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.

parasympathetic nervous system

How the Parasympathetic Nervous System Helps Us Lower Stress

June 24, 2022 by Katie Wells

Also known as the “rest and digest” system, our parasympathetic nervous system is vital to health. Learn how things like yawning, taking a coloring book break, and other de-stressors can all lead to better health. Parasympathetic Nervous System: From Stressed to Rest The world we live in is far more chaotic and stressful than the …

Read moreHow the Parasympathetic Nervous System Helps Us Lower Stress
how to make natural deodorant

How to Make Natural Deodorant

June 22, 2022 by Katie Wells

Today, I tackle a subject that no one really wants to talk about: body odor. Of course, I want to use a natural deodorant, but I also want something that works! Chances are, you’ve probably experienced body odor at some point. I’m posting this because it was a touchy subject for me for a long …

Read moreHow to Make Natural Deodorant
chia seed energy balls

Chia Seed Energy Balls

June 21, 2022 by Katie Wells

I love chia seeds and use them in a variety of ways. They add a nice crunch when they’re used dry and gel when added to a liquid. Even better, I love their spectacular nutrient profile. I’ve used chia seeds in many ways, but these chia seed energy balls are without a doubt my favorite! …

Read moreChia Seed Energy Balls
native path collagen

NativePath Collagen Review

June 17, 2022 by Katie Wells

There are now more collagen products on the market than ever before. You can find them as powders, gummies, chews, capsules, and even coffee creamer! NativePath Collagen makes a variety of products that I was recently able to try. While there are all kinds of collagen on the market, they’re not all created equal. I’m …

Read moreNativePath Collagen Review
magnesium foot scrub

Soothing Magnesium Foot Scrub

June 15, 2022 by Katie Wells

I’m pretty sure my husband can set some records for cracked heels. While I’ve created a cracked heel salve for him, DIY foot scrub with magnesium is another good way to tackle those heel callouses. I love using it to exfoliate feet, but it makes a good face and body scrub as well. The scrub …

Read moreSoothing Magnesium Foot Scrub
Chicken enchiladas verdes

Chicken Enchiladas Verdes

June 14, 2022 by Katie Wells

These chicken enchiladas verdes are cheesy, delicious, and a big hit with everyone in my family. They also freeze well so I can make a double batch and easily get two meals with half the work. This Mexican food dish may become a staple on your meal plan! Chicken Enchiladas Verdes So what are enchiladas …

Read moreChicken Enchiladas Verdes
C60 benefits

C60 Benefits: Is This a Miracle Molecule?

June 10, 2022 by Katie Wells

C60 is the newest buzzword in the natural health world. It’s recommended for everything from avoiding sunburn, to hair growth, to longevity. C60 benefits the whole body and acts as an antioxidant to help protect against free radical damage. This molecule works by donating electrons to neutralize free radicals and prevent oxidation. You’ll usually see …

Read moreC60 Benefits: Is This a Miracle Molecule?
Adaptogen Chocolate Truffles Recipe

Adaptogen Chocolate Truffles Recipe

June 8, 2022 by Katie Wells

Sometimes you just need some chocolate. Our chocolate cravings are more than just a sweet tooth, but have some genuine health reasons behind them. This healthy adaptogen truffle recipe satisfies those cravings while it improves focus and lessens stress. There’s no need to wait for Valentine’s Day or a special event (although they do make …

Read moreAdaptogen Chocolate Truffles Recipe
Natural Stacks review

Natural Stacks Review: My Honest Opinion

June 3, 2022 by Katie Wells

Nootropics supplements have been gaining more popularity in recent years. Especially with the increased interest in the brain and biohacking. Since they’ve become so popular, there are now a lot of brands out there, but they’re not all created equal. Natural Stacks is one nootropics brand that I wanted to try out. I tried a …

Read moreNatural Stacks Review: My Honest Opinion
Zucchini fries in the air fryer

Air Fryer Zucchini Fries

May 10, 2022 by Katie Wells

I love how happy and healthy spending time outside makes me feel, so I garden. Part of the result of that is there’s always an abundance of zucchini during the summer months. Zucchini plants are such super producers that I frequently find myself with more vegetables than I know what to do with. I’ve come …

Read moreAir Fryer Zucchini Fries

Sheet Pan Honey Garlic Smoked Sausage

April 26, 2022 by Katie Wells

I’m a little late to jump on the sheet pan meal train. And I don’t know why. One-pot meals, like soup or pizza stir fry, are the best, so why wouldn’t sheet pan meals be just as awesome? This sheet pan sausage meal with a honey garlic sauce has quickly become a hit at our …

Read moreSheet Pan Honey Garlic Smoked Sausage
tighten loose skin

How to Tighten Loose or Sagging Skin After Weight Loss

April 15, 2022 by Katie Wells

After many years, I was finally able to overcome past trauma, reverse my autoimmune disease, and shed some pounds. (50 of them actually!) With weight loss though can come sagging skin. Here’s the complete rundown on how to tighten loose or sagging skin after weight loss. What Causes Sagging Skin? According to the Cleveland Clinic’s …

Read moreHow to Tighten Loose or Sagging Skin After Weight Loss
yogurt fruit dip

Creamy (& Healthy) Yogurt Fruit Dip

April 6, 2022 by Katie Wells

Sometimes the simplest recipes end up being our favorite. This yogurt fruit dip is one of those recipes. It’s so easy to make that it seems a little crazy to even call it a recipe. And since I make my own yogurt, making this yogurt dip was extra easy. Straining Yogurt: Whey and Greek Yogurt Have …

Read moreCreamy (& Healthy) Yogurt Fruit Dip
strawberry cheesecake parfait

Strawberry Cheesecake Parfait

April 5, 2022 by Katie Wells

Summer is coming and with it strawberry season. Nothing beats the flavor of fresh-picked berries. And since summertime also means warmer weather, I like to have a few dessert recipes on hand that don’t require heating up the kitchen with the oven. That’s one of the reasons I created these chocolate coconut no-bake cookies.  This …

Read moreStrawberry Cheesecake Parfait
Hyperbaric Oxygen Therapy for Health Optimization

Hyperbaric Oxygen Therapy for Health Optimization

March 25, 2022 by Katie Wells

Humans need oxygen to survive. In elementary school, we all learned that the air we breathe contains 21% oxygen.  Our bodies use oxygen for energy production. In the blood vessels, red blood cells carry oxygen and bind it to hemoglobin. It then dissolves in the plasma and flows out to the body tissues through the arteries and …

Read moreHyperbaric Oxygen Therapy for Health Optimization
bubble tea

How to Make Bubble Tea at Home

March 22, 2022 by Katie Wells

I’ve picked up some of my favorite recipes while traveling. I tried strawberry gelato in Europe and had to try making it when I got home. I first encountered boba tea, also called bubble tea, last year while traveling. Immediately I was intrigued by the idea! Despite what the bubbly name might imply, this isn’t …

Read moreHow to Make Bubble Tea at Home
What are Amalgam Fillings

How Bad Are Amalgam Fillings?

March 18, 2022 by Katie Wells

You probably already know that oral health is one of my passions. I’ve had several dentists on the podcast to discuss common dental health questions, and one reoccurring topic is how to prevent tooth decay and cavities. What’s the big deal about cavities and amalgam fillings? Well, besides the pain, expense, and annoyance of getting a filling, …

Read moreHow Bad Are Amalgam Fillings?
What are Postbiotics

What Are Postbiotics (& Why We Need Them)

March 4, 2022 by Katie Wells

Many of us moms struggle with digestive issues. We’re busy, we’re eating on the run, and there’s barely even time to run to the bathroom on a good day! The tricky part is incorporating good eating habits while juggling all the things family life throws at us. It can be a circus sometimes!  While eating healthy and focusing …

Read moreWhat Are Postbiotics (& Why We Need Them)
Lemon Poppy Seed Muffin Recipe

Coconut Flour Lemon Poppy Seed Muffins

March 1, 2022 by Katie Wells

New muffin recipe time! My kids love muffins. They get tired of eggs for breakfast after a while and are always excited for muffins. And they love them at all times of the day. They make a great snack mid-morning, after school, or after sports. Apple cinnamon muffins are a fall favorite, but when spring …

Read moreCoconut Flour Lemon Poppy Seed Muffins
What Is Histamine Intolerance

What Is Histamine Intolerance?

February 25, 2022 by Katie Wells

If you’ve already tried some of the typical diets or had food sensitivity testing and you haven’t improved, you may want to explore histamine intolerance. It can be the root cause of tricky health problems like migraines, skin irritation, and digestive upset. Histamine intolerance symptoms can mimic other conditions, so it’s crucial to rule out other health …

Read moreWhat Is Histamine Intolerance?
Should I Get My Pets Vaccinated

Should I Get My Pets Vaccinated?

February 4, 2022 by Katie Wells

Vaccines are a hot debate and elicit fear and anger from both sides. But pet vaccines are just as crucial for pet owners to think about as heartworm tests. No one wants their beloved pet to get a life-changing or deadly disease, so it’s important to understand what your options are to protect your pet. …

Read moreShould I Get My Pets Vaccinated?
Easy Valentine's Crafts for Kids

Easy Valentine’s Crafts for Kids

January 26, 2022 by Katie Wells

Valentine’s is a day for showing others how much we love them, and that often involves Valentine’s Day cards and crafts. This is a great time to pull out the crafts station for art projects and let the kids have at it. Here are some ideas for non-junk valentine’s crafts for kids to make and …

Read moreEasy Valentine’s Crafts for Kids
Roasted pork tenderloin

Roasted Stuffed Pork Tenderloin

January 25, 2022 by Katie Wells

I love cooking pork tenderloins. I was looking through the recipes on the site recently and realized that I don’t have any recipes for pork tenderloin on here. Crazy! I’ve done smothered pork chops and tacos al pastor with pork roast, but never a tenderloin recipe. Well, better late than never. This roasted and stuffed …

Read moreRoasted Stuffed Pork Tenderloin
What Is the Carnivore Diet

What Is the Carnivore Diet?

January 21, 2022 by Katie Wells

The Paleo diet has taken the world by storm over the past decade, but different versions of this diet have been popping up in the last couple of years. You might have heard of the Autoimmune Paleo Diet (AIP), Dr. Terry Wahls’ Protocol, the Primal Diet (which includes dairy products), or a low-carb or keto version of the paleo diet.  …

Read moreWhat Is the Carnivore Diet?
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