Wellness Mama®

Lemon Blueberry Muffins (Grain Free)

Katie Wells — Tue, 25 Mar 2025 13:39:52 +0000

I love the smell of baking. Especially when it’s lemon blueberry muffins in the oven! They fill the whole house with the warm aroma of fresh blueberries. Fresh lemon juice and juicy blueberries are the perfect combo. In fact, another favorite treat in our house, this healthy berry cobbler, also combines berries and baking. Blueberries: […]

Continue reading Lemon Blueberry Muffins (Grain Free)...

My Take on the Weighted Vest Trend & What I Do

Katie Wells — Fri, 21 Mar 2025 14:40:50 +0000

Over the last few years, one fitness trend has started to gain traction: walking with a weighted vest. It’s one of those simple, low-impact strategies that seems almost too good to be true—but it’s actually backed by science. Plus, it has the potential to transform the way we move and live. Whether you’re a fitness […]

Continue reading My Take on the Weighted Vest Trend & What I Do...

How to Dye Easter Eggs Naturally

Katie Wells — Thu, 20 Mar 2025 15:32:17 +0000

There are few things I love more than a basket full of colorful Easter eggs. Easter is important in our family and one of our favorite times of the year. However, I often find myself annoyed with the over-commercialization. I also get peeved when Easter gets turned into an excuse to let kids (and ourselves) […]

Continue reading How to Dye Easter Eggs Naturally...

Raspberry Vinaigrette Dressing Recipe

Katie Wells — Tue, 18 Mar 2025 11:04:43 +0000

Raspberries are one of my favorite fruits. I love adding fresh raspberries to salads and eating them plain for a nighttime treat. We often buy fresh raspberries in bulk from a local organic farmer when they’re in season and freeze them to use for the rest of the year. Frozen raspberries are an enjoyable snack […]

Continue reading Raspberry Vinaigrette Dressing Recipe...

How Protein and Micronutrients Can Transform Your Health

Katie Wells — Fri, 14 Mar 2025 13:00:00 +0000

After years of dieting and counting calories I learned a few lessons along the way. Once I shifted my mindset away from obsessing over calories, I finally saw major turnarounds. The result is what I call my protein and micronutrient theory of health. If you’ve struggled with restricting calories and stubborn pounds despite doing all […]

Continue reading How Protein and Micronutrients Can Transform Your Health...

Anti-Inflammatory Herbal Tea Recipe

Katie Wells — Thu, 13 Mar 2025 15:21:19 +0000

For many years I lived with Hashimoto’s disease. Thinning hair, weight gain, and extreme fatigue were my “normal.” Autoimmune conditions have skyrocketed in past years, not just thyroid issues. What do these conditions have in common? They’re all accompanied by inflammation! While recovery is a multifaceted approach, anti-inflammatories are a great way to help the […]

Continue reading Anti-Inflammatory Herbal Tea Recipe...

Homemade Ragin’ Cajun Seasoning

Katie Wells — Tue, 11 Mar 2025 15:03:06 +0000

Part of my mom’s family is originally from New Orleans, Louisiana. Whenever I visited there I’ve loved the flavors of Cajun cooking. Especially the Cajun seasoning blend, which gives a special kick to the local Cajun food. I wanted to recreate recipes that use it at home, like Cajun chicken and red beans. For years, […]

Continue reading Homemade Ragin’ Cajun Seasoning...

My Unconventional Approach to Parenting (and Education)

Katie Wells — Fri, 07 Mar 2025 08:27:28 +0000

As with most things in life, I approach parenting 6 kids with a bit of a different style. I’ve been known to wash my hair with mud, and brush my teeth with charcoal, and I’m just as unconventional in raising my kids. Today I’m sharing what this approach looks like, how it’s evolved over the […]

Continue reading My Unconventional Approach to Parenting (and Education)...

DIY Hair Oil Treatment

Katie Wells — Thu, 06 Mar 2025 15:55:11 +0000

Hair can get dry and brittle, especially in the summer months during time spent outside. Think the beach or swimming in a chlorine laden pool. Harsh hair care products can also damage hair, leading to frizz, breakage, and hair loss. This DIY hair oil treatment helps improve scalp health for healthier, natural hair. I love […]

Continue reading DIY Hair Oil Treatment...

Marinated Jammy Eggs: A Savory, Flavor-Packed Protein Boost

Katie Wells — Tue, 04 Mar 2025 15:00:00 +0000

I have this thing where it’s tough to eat more than 1-2 eggs, which doesn’t make it easy to reach my protein goals with just eggs for breakfast. But these marinated eggs are an exception. While I could probably eat 4-6 of them as a meal, I love adding them to poke bowls, salads, or […]

Continue reading Marinated Jammy Eggs: A Savory, Flavor-Packed Protein Boost...

How I Added a DIY Charging Drawer to My Kitchen (& Why)

Katie Wells — Fri, 28 Feb 2025 14:21:00 +0000

Last year, I had a small remodeling project that got a little out of hand. It eventually led to me remodeling my whole kitchen. That’s a story for another day and another blog post. However, I’m really grateful for some of the changes that came from this remodel, especially our new DIY charging drawer. I […]

Continue reading How I Added a DIY Charging Drawer to My Kitchen (& Why)...

Natural DIY Hairspray Recipe

Katie Wells — Thu, 27 Feb 2025 16:51:44 +0000

Conventional hair spray is one of the worst offenders when it comes to toxins in beauty products. It typically has aerosol, PFAS, VOCs and more. More companies are making safe alternatives, but I’ve discovered a way to make my own. This DIY hair spray is simple and really works! This natural alternative is easy to […]

Continue reading Natural DIY Hairspray Recipe...

Radish Cream Cheese Dip (Cool & Zesty!)

Katie Wells — Tue, 25 Feb 2025 16:03:26 +0000

I’m always looking for easier and tastier ways to serve nourishing foods to my family. Getting kids on board with eating healthy can take some strategic planning, but recipes like this radish cream cheese dip help make it easier. (And it’s not a bad way for adults to enjoy more veggies too!) Having some kind […]

Continue reading Radish Cream Cheese Dip (Cool & Zesty!)...

The Counterintuitive Way I Lost Weight By Eating More

Katie Wells — Fri, 21 Feb 2025 13:05:00 +0000

If you’re like most people, the idea of losing weight often brings up thoughts of cutting calories and eating less. It’s almost second nature, right? You eat less, you burn more, and voilà—you shed the pounds. But what if I told you that my weight loss success came from eating more—not less? It sounds counterintuitive, […]

Continue reading The Counterintuitive Way I Lost Weight By Eating More...

Black Drawing Salve Recipe

Katie Wells — Thu, 20 Feb 2025 16:12:35 +0000

I first heard about DIY black drawing salve as a natural remedy when visiting a local Amish community to pick up produce and eggs. One of the farmer’s sons was applying what looked like tar to his arm after getting a large splinter from a fence post. I asked what he was putting on his […]

Continue reading Black Drawing Salve Recipe...

Homemade Sauerkraut Recipe (Easy Countertop Method)

Katie Wells — Tue, 18 Feb 2025 07:16:25 +0000

Fermenting is an age-old way of preserving foods and increasing their nutritional value. Turning a few pounds of cabbage into sauerkraut is one of the easiest fermented foods to master. We love it as a side dish, on top of hot dogs, or even as a soup topping. Why is this sauerkraut better for you? […]

Continue reading Homemade Sauerkraut Recipe (Easy Countertop Method)...

How Circadian Alignment Can Transform Your Health

Katie Wells — Fri, 14 Feb 2025 14:00:00 +0000

Today I’m excited to dive into the topic of circadian alignment, including circadian fasting and using light, food, and sleep as major circadian signaling cues. I got the idea from a recent (and controversial!) social media post. “Underrated health tip, stop eating when the sun goes down and watch your sleep transform.” After posting the […]

Continue reading How Circadian Alignment Can Transform Your Health...

Apple Cider Vinegar Baths (and Why You Should Try One)

Katie Wells — Thu, 13 Feb 2025 15:59:41 +0000

Many types of baths are great for detox and relaxation. One of the simplest ones though is a DIY apple cider vinegar bath. They’re great for skincare and with just one ingredient, couldn’t be easier! I’m not a fan of vinegar’s smell, but I am a huge fan of apple cider vinegar baths. They leave […]

Continue reading Apple Cider Vinegar Baths (and Why You Should Try One)...

Sweet Asian Salad Dressing

Katie Wells — Tue, 11 Feb 2025 14:00:00 +0000

In my younger years, I loved Chinese food (especially of the PF Chang variety) and ate it often. I cringe to think how much MSG, high fructose corn syrup, and other terrible ingredients I ate back then. Asian salad dressing was one of the foods on that list. When I switched to real food, I […]

Continue reading Sweet Asian Salad Dressing...

2025 Valentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)

Katie Wells — Fri, 07 Feb 2025 15:00:09 +0000

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 caught […]

Continue reading 2025 Valentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)...