Mountain Mama Health & Wellness

Mountain Mama Health & Wellness Helping families reconnect mind, body & spirit through holistic living, herbal wisdom, fitness, outdoor adventure, mental health support & homestead wellness.

Progress over Perfection! For collabs/business only mountainmamahealthandwellness@gmail.com

Reflexology: Your Whole Body on Your Feet 🦶🌿1️⃣ Head & brainThe tip of the big toe links to the brain and nervous system...
01/09/2026

Reflexology: Your Whole Body on Your Feet 🦶🌿

1️⃣ Head & brain

The tip of the big toe links to the brain and nervous system. Yes, that’s why it’s always the most sensitive spot.

2️⃣ Neck & cervical spine

The base of the big toe reflects the neck area. Ever notice this spot feels tight after a long day on your phone?

3️⃣ Lungs & heart

The center of the sole connects to breathing and circulation. A gentle press here feels instantly calming.

4️⃣ Liver & stomach

The foot arch relates to digestion and metabolism. That post-heavy-meal foot massage suddenly makes sense.

5️⃣ Pancreas & spleen

Near the center of the foot, these points support hormonal balance and immunity.

6️⃣ Kidneys & intestines

The middle sole helps with detox and elimination. Funny how this area is often ignored.

7️⃣ Bladder & pelvis

Close to the heel, linked to pelvic organs and bladder health.

8️⃣ Spine & sciatic nerve

Running along the heel and inner edge of the foot, supporting posture and mobility. This one always surprises beginners.

A simple foot massage can do more than you think. Your feet really do carry more than just your weight.

✨ Common Dried Herbs & Their Uses ✨One of my favorite parts of herbal living is realizing just how much wisdom is tucked...
01/09/2026

✨ Common Dried Herbs & Their Uses ✨

One of my favorite parts of herbal living is realizing just how much wisdom is tucked away in simple dried herbs. These are staples I keep on hand year-round—easy to store, easy to use, and incredibly versatile.
From calming lavender and soothing chamomile to immune-supporting elderflower and nourishing nettle, dried herbs are a gentle way to support the body, mind, and home naturally.

🌿 Tip: Dried herbs are perfect for teas, salves, steams, tinctures, and everyday cooking—don’t underestimate their power just because they’re “simple.”

Which herb do you reach for most? Or which one are you curious to learn more about? 💚

Homemade Fruit Roll Ups 🍓 This homemade strawberry fruit leather looks just like the childhood snack you remember, and i...
01/09/2026

Homemade Fruit Roll Ups 🍓 This homemade strawberry fruit leather looks just like the childhood snack you remember, and it's super easy to make with just 5 all-natural ingredients.

1 lb fresh strawberries, hulled (~460g)
1 medium-sized honeycrisp apple, peeled and diced (160g or 1 ½ cups diced)
¼ cup honey (84g)
3 tablespoons lemon juice (~1 large lemon or 43g)
Optional: ½ teaspoon blue spirulina (or a handful of blueberries or blackberries*)

Find the full detailed recipe + more here on our site: https://www.crowdedkitchen.com/strawberry-fruit-leather/

A mineral-rich treatment to wake up the scalp 🌿
01/08/2026

A mineral-rich treatment to wake up the scalp 🌿

Introducing: The New Pyramidhttps://realfood.gov/The updated food pyramid just dropped, and it finally reflects what man...
01/07/2026

Introducing: The New Pyramid

https://realfood.gov/

The updated food pyramid just dropped, and it finally reflects what many of us in the wellness space have been saying for years: real food matters.

🥩 Protein, Dairy & Healthy Fats take priority
No more fear of protein or fat. This new model emphasizes high-quality protein from both animal and plant sources, paired with healthy fats from whole foods like eggs, seafood, full-fat dairy, olive oil, nuts, seeds, and avocados.

➡️ Protein target: 1.2–1.6 g per kg of body weight per day

🥦🍓 Vegetables & Fruits are essential
Whole, colorful, minimally processed produce is non-negotiable.

➡️ 3 servings of vegetables + 2 servings of fruit daily

🌾 Whole Grains move to the bottom — intentionally
Whole grains are encouraged, but refined carbohydrates are not. The focus is on fiber-rich grains that support digestion and stable blood sugar.

➡️ 2–4 servings per day, depending on individual needs

🚫 What’s missing is just as important
Ultra-processed foods, refined sugars, and nutrient-empty carbs no longer dominate the conversation. Real nourishment does.

💡 The takeaway:
This pyramid isn’t about restriction — it’s about prioritization.

More real food. More protein. More balance. Less confusion.

This shift supports:
✔️ Hormone health
✔️ Metabolic health
✔️ Muscle preservation
✔️ Long-term energy and wellness

Real food. Real nourishment. Real results. 🌿

Hawaiian ChickenIngredients:1/2 cup teriyaki sauce2 tablespoons soy sauce1 tablespoon honey or brown sugar👇
01/07/2026

Hawaiian Chicken

Ingredients:

1/2 cup teriyaki sauce

2 tablespoons soy sauce

1 tablespoon honey or brown sugar👇

January always feels too early to start seeds.The ground is frozen. The days are short. The garden feels far away.But he...
01/07/2026

January always feels too early to start seeds.

The ground is frozen. The days are short. The garden feels far away.

But here’s the truth most new gardeners don’t realize 👇

Some things need time you can’t make up later.
Slow-growing plants, onions, leeks, celery, peppers, parsley, artichokes, don’t care that spring “feels” far off. They care about days to maturity. If a plant needs 120–180 days to grow and your outdoor season only gives you so much frost-free time, waiting until spring already puts you behind.

Starting seeds in January isn’t about being impatient.
It’s about working with biology instead of fighting it.

🌱 Early starts allow:
• deeper root systems
• stronger stems
• more leaf growth before stress hits
• bigger harvests and better quality

No amount of fertilizer can replace lost time.
If a plant misses its ideal growth window, it can’t catch up later.

There’s something deeply symbolic about this too.
Growth often starts when it still looks like winter.
Progress happens quietly, under lights, indoors, unseen, long before anything blooms.

So if you’re starting seeds this month, know this:
You’re not early.
You’re intentional.

And if life feels slow right now, remember, some of the most meaningful growth needs a longer runway too. 🌿✨

1. Onions (from seed)
Why start now:
• Bulb size depends on early leaf growth
• Late starts = small bulbs
• Early starts = bigger, better-storing onions
📝 Tip: Start 10–12 weeks before last frost. Trim tops to keep plants sturdy.

2. Leeks
Why start now:
• Extremely long growing season (120–150 days)
• Need time to thicken stems
• Late planting leads to thin, weak leeks
📝 Pro tip: Strong transplants = longer, whiter shanks.

3. Celery
Why start now:
• Very slow early growth
• Requires a long, steady development period
• Sensitive to temperature stress
📝 Key point: Late-started celery often turns bitter or stunted.

4. Artichokes
Why start now:
• Long time needed before bud formation
• Early starts can produce first-year harvests
• Better overwintering success
📝 Bonus: Early growth helps plants survive heat and cold better.

5. Parsley
Why start now:
• Germination can take 3–4 weeks
• Slow growth for months
• Late starts shorten harvest window
📝 Tip: Soak seeds overnight to speed germination slightly.

6. Peppers (Hot & Sweet)
Why start now:
• Long time from seed to fruit
• Require warmth to thrive
• Late starts = green peppers at frost
📝 Grower insight: Peppers should be started earlier than tomatoes.

7. Brassicas for Early Harvest
(Broccoli, Cabbage, Cauliflower)
Why start now:
• Prefer cool weather for head formation
• Late planting pushes crops into heat stress
• Heat causes bolting or loose heads
📝 Best for: Spring or early-summer harvests.

🗓️ Simple January Seed-Starting Schedule

Weeks 1–2 of January
• Onions
• Leeks
• Celery

Weeks 3–4 of January
• Parsley
• Peppers
• Artichokes
• Early brassicas

(Adjust based on your last frost date.)

2024 taught us how to survive.On our knees. Cutting away what was hurting us just to make it through.2025 taught us how ...
01/07/2026

2024 taught us how to survive.
On our knees. Cutting away what was hurting us just to make it through.

2025 taught us how to tend.
Learning what deserved our energy. Protecting what was still growing. Choosing ourselves and our children even when it was hard.

2026 is teaching us how to rise.
Not hardened by what we endured, but softened, rooted, and blooming anyway.

Healing isn’t easy.
Growth doesn’t always look graceful.
Sometimes it looks like doing the hardest thing to protect your peace, your kids, your heart.

If you’re in a season of pruning or planting, don’t rush yourself.

What you’re growing can’t be seen yet, but it matters.

✨ Here’s to becoming, slowly and bravely.

Like and share this page if you can relate!! Leave me a comment telling us one thing you are excited for in 2026. 🫶

Roasted Strawberry Whipped Ricotta ToastIngredients:1 cup fresh strawberries, hulled and halved1 tablespoon honey1 table...
01/05/2026

Roasted Strawberry Whipped Ricotta Toast

Ingredients:

1 cup fresh strawberries, hulled and halved
1 tablespoon honey
1 tablespoon balsamic vinegar
1 teaspoon vanilla extract
1 cup whole milk ricotta cheese
1 tablespoon maple syrup
1/2 teaspoon lemon zest

A rich, herbal body butter made with lavender-infused jojoba oil for a naturally soft, botanical scent. This is slow, si...
01/04/2026

A rich, herbal body butter made with lavender-infused jojoba oil for a naturally soft, botanical scent. This is slow, simple skin care. It’s made without essential oils and meant to be felt more than smelled. Enjoy!

Screen time strains your eyes more than you realize.The right nutrients can help them recover naturally.
01/04/2026

Screen time strains your eyes more than you realize.
The right nutrients can help them recover naturally.

🌬️ Herbs That Help Clear Mucus From Your Lungs Naturally 🌿🌱 1. EucalyptusKnown for its refreshing scent, eucalyptus cont...
12/29/2025

🌬️ Herbs That Help Clear Mucus From Your Lungs Naturally 🌿
🌱 1. Eucalyptus

Known for its refreshing scent, eucalyptus contains cineole, a compound that helps loosen mucus and soothe irritated airways. Inhale steam with eucalyptus oil for instant relief!

🧄 2. Garlic

Garlic is a natural antibacterial and antiviral powerhouse. It boosts immunity and helps the body break down excess mucus while fighting respiratory infections.

🍃 3. Oregano

Oregano isn’t just for cooking! It’s rich in carvacrol and thymol, compounds that help fight bacteria and reduce phlegm buildup in your lungs.

🌿 4. Sage

Sage tea or steam inhalation can ease throat irritation and help detox your respiratory system, especially during cold or allergy seasons.

🌾 5. Thyme

Thyme has powerful antimicrobial and expectorant properties, which means it helps expel mucus and calm coughing fits naturally.

🌿 6. Peppermint

Peppermint’s menthol acts as a natural decongestant, soothing your throat and helping open up the airways for easier breathing.

✨ How to Use These Herbs

Brew them into herbal teas 🍵

Add them to steam inhalations 🌫️

Mix into your daily meals for added wellness 🌿

💚 Breathe easier, naturally!
Incorporate these herbs into your routine and give your lungs the gentle detox they deserve.

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Beaver, WV

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