Natural Healing Solutions

08/19/2025

Are You Tending to Your Health Foundations?
Wellness isn’t just about what supplement you're taking or which trendy habit you're trying. It’s about checking in on the foundations that keep you grounded.

I just shared a new article on Substack all about the 5 core areas I return to again and again: Environment, Sleep, Stress, Food, and Movement.

I even created a free reflection exercise to help you check in with yourself.
Link: https://open.substack.com/pub/drbelchernd/p/wellness-starts-here?r=69sl6g&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Substack is free to subscribe and download. Come read the full post and start your reflection exercise.

08/13/2025

Burnout Got You? Here’s How to Start Small (Even When You’re Running on Empty)

Ever start a wellness plan that was supposed to be “simple”... and then it turned into this rigid monster that sucked the joy right out of it?
Or maybe you went all-in on a “go hard” routine, only to end up tired, cranky, and wondering where your spark went.

That’s burnout and your body has been running on full blast without enough recovery time.

Remember, rest, gentleness, and small, sustainable steps can help, like:
🥤 Picking ONE habit to focus on
🧘‍♀️ Lowering the bar (yes, one yoga pose counts)
🍳 Eating something with protein before you overhaul your diet
☀️ Getting a little morning daylight
🛏️ Scheduling rest like it’s a meeting you can’t cancel

I just posted an article on wellness burnout on my Substack.

📩 Subscribe for free and you’ll get it straight to your inbox: https://open.substack.com/pub/drbelchernd/p/wellness-when-youre-burned-out?r=69sl6g&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

💛 Subscribing is free, but if you love my work, you can also pledge or donate to help me keep writing (and keep the coffee flowing).

How to Start Small When You Feel Like You Have Nothing Left

08/12/2025

New Post is Live!
In my last article, we sat down and figured out what wellness really means for YOU. Now it’s time for the next step...how to actually choose the products, plans, and habits that will get you there without wasting time, money, or sanity.

This one is packed with:
✅ Real-life stories (yes, including my Peloton-turned-clothing-rack)
✅ Tips on knowing if you need structure or flexibility in your plan
✅ How to avoid “shiny object” supplement syndrome (hi, Mom ❤️)
✅ Low-cost wellness options that actually work
✅ An activity at the end so you can build your own wellness plan

It's a quick and easy read...

Subscriptions are free…but if you’d like to pledge or donate when you subscribe, I’d love you forever.
Read the full article here: https://drbelchernd.substack.com/p/now-that-you-know-what-wellness-means?r=69sl6g

08/09/2025

In my latest Substack post, I share my own journey of rethinking wellness, how personal it really is, and practical tips to help you define it for yourself.
I’ve also included a short activity at the end so you can reflect on what wellness means to you and whether you’re on the road to achieving it.
Check it out:

And is it the same for everyone? (Stick around until the end for a quick activity to help you define what wellness means to you.)

08/08/2025

Exciting News!

Lately, I’ve been sharing lots of quick, easy-to-read health tips here on Facebook, but sometimes a topic deserves more than a short post.
That’s why I’ve started a Substack!
It’s a place where I can dive deeper into the information I share, giving you a more in-depth look at natural health, wellness strategies, and the “why” behind my recommendations.
For now, it’s completely free to read, and you can get new posts delivered right to your inbox. 📬 Eventually, I plan to monetize so I can dedicate more time to writing and sharing this information full time.
If you enjoy the tips I post here, I think you’ll love the longer-form content there. You can check it out and subscribe here: https://open.substack.com/pub/drbelchernd/p/welcome-to-natural-healing-solutions?r=69sl6g&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Here’s to learning, growing, and living healthier…together. 💚

Practical, science-backed wellness for a healthier, more balanced life

08/08/2025

🌱 Are You Getting Enough Fiber? 🌱

Fiber is one of the most important (and most overlooked) nutrients in our diet and most adults aren’t getting enough! Not only does fiber help keep you regular, but it also supports heart health, blood sugar balance, weight management, a healthy gut microbiome, and even helps lower the risk of colon cancer, which is unfortunately on the rise in people under the age of 50. (https://www.ama-assn.org/public-health/chronic-diseases/colon-cancer-becoming-more-common-people-under-50)

🌱How Fiber Protects Your Colon & Beyond🌱
- Speeds waste removal, reducing exposure to cancer-causing
substances.
- Feeds beneficial gut bacteria that produce compounds like
butyrate, which protect colon cells and help fight inflammation.
- Supports healthy cholesterol levels and balanced blood sugar.
- Aids in weight management by helping you feel full longer.
- May reduce colorectal cancer risk
(https://pmc.ncbi.nlm.nih.gov/articles/PMC3213242/).

🌱General Recommendations for Fiber intake 🌱(https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf)

🌱Female:
Ages 9-13 – 22 grams
Ages 19-30 – 28 grams
Ages 31- 50 – 25 grams
Ages 51 and older - 22 grams

🌱Males:
Ages 9-13 – 25 grams
Ages 14-18 – 31 grams
Ages 19-30 – 34 grams
Ages 31- 50 – 31 grams
Ages 51 and older - 28 grams

🌱Two Types of Fiber Your Body Needs🌱

1. Soluble Fiber
How it works: Dissolves in water to form a gel-like substance, slowing digestion and supporting heart health and blood sugar balance.
Rich sources:
🍏 Apples
🫐 Blueberries
🥑 Avocados
🥕 Carrots
🍊 Oranges
🥦 Brussels sprouts
🌰 Flaxseed & chia seeds
🥣 Oats

2. Insoluble Fiber
How it works: Adds bulk to stool, supports regularity, and helps sweep waste out of the body.
Rich sources:
🥒 Cucumbers (skin on)
🍓 Strawberries
🌽 Corn
🥦 Broccoli
🥬 Kale & leafy greens
🍠 Sweet potatoes (skin on)
🫘 Green beans
🍞 Whole grains

💡 Pro tip: Most plants contain both types of fiber, but in different amounts, so variety is key.

🌱 Recipes Ideas for Veggie Lovers and Non-Veggie Lovers 🌱

🌱For the Veggie Lovers: Rainbow Fiber Salad
Ingredients:
2 cups chopped kale (insoluble fiber)
1 cup shredded carrots (soluble fiber)
1 cup chopped broccoli (insoluble fiber)
1/2 cup blueberries (soluble fiber)
1/4 cup roasted chickpeas (both types)
Dressing: 2 tbsp olive oil, 2 tbsp orange juice, 1 tsp Dijon mustard, salt & pepper
Directions:
Toss salad ingredients in a large bowl.
Whisk dressing and pour over salad.
Serve fresh.

🍌 For the “Hide the Veg” Crowd: Chocolate Fiber Smoothie
Ingredients:
1 frozen banana
1 cup spinach (insoluble fiber)
1/2 avocado (soluble fiber)
2 tbsp ground flaxseed (soluble fiber)
1 tbsp cocoa powder
1 scoop chocolate or vanilla protein powder (whey, pea, h**p, or your preferred type)
1 cup unsweetened almond milk (or preferred milk)
Optional: 1 tsp honey or maple syrup
Directions:
Add all ingredients to a blender.
Blend until creamy and smooth.
Enjoy as a fiber- and protein-packed breakfast or snack.

⚠️ If You’re New to Fiber
If you don’t eat much fiber now, increase your intake slowly to avoid bloating or constipation.
Also, drink more water…fiber works best when it has enough fluid to help it move through your system.

Disclaimer: This post is for educational purposes only and is not a substitute for professional medical advice. Always talk to your healthcare provider before making significant dietary changes, especially if you have digestive conditions.

08/07/2025

Summer Salads On-the-Go: Jar Edition
When the weather’s warm and life gets busy, having a grab-and-go meal can make all the difference.
Enter the mason jar salad …perfect for outdoor gatherings, beach days, road trips, or a quick lunch between errands.

Shredded Chicken Summer Jar Salad 🥗🐔
Ingredients (makes 1 large jar):
• 2–3 Tbsp Lemon-Herb Dressing (recipe below – bottom layer)
• ½ cup shredded chicken (rotisserie or meal-prepped)
• ½ cup cherry tomatoes, halved
• ½ cup cucumbers, diced
• ¼ cup shredded carrots
• 2 Tbsp sunflower seeds or chopped almonds
• 1 cup leafy greens (spinach, romaine, or spring mix – top layer)

Lemon-Herb Dressing (makes ~½ cup):
• ¼ cup olive oil
• 2 Tbsp fresh lemon juice (about 1 lemon)
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• 1 tsp honey or maple syrup
• 1 Tbsp chopped fresh herbs (parsley, dill, or basil)
• Salt + pepper to taste

Whisk together in a small bowl or shake in a jar. Keeps in the fridge up to 5 days.

How to Assemble:
1. Start with the dressing at the bottom so your greens stay fresh.
2. Layer protein and hearty veggies next (chicken, tomatoes,
cucumbers, carrots).
3. Add seeds or nuts for crunch.
4. Top with leafy greens.
5. Seal and store upright in the fridge for up to 3 days.

Tip: Shake well before eating, or pour into a bowl when ready.
Healthy, satisfying, and sunshine-ready...this is late summer eating made simple. 💚

08/05/2025

Meditation Is Great... But So Is Coloring (No, Really)
We’ve all heard it:
“Meditation is life-changing!”

And sure…it can be. Research shows that regular meditation can:
✨ Calm the nervous system
✨ Improve focus
✨ Support emotional regulation
✨ Lower cortisol (your stress hormone)
✨ Help you sleep and digest better
✨ Create space between your thoughts and reactions

BUT… what if your brain won’t quiet down?
What if you sit still and suddenly remember 12 things you forgot to do since 2004?

You’re brain is not broken. You’re just human.

If traditional meditation doesn’t work for you (yet), try this instead:
✨Coloring or doodling
Repetitive motion + creative flow = brain calm without the
pressure to “clear your mind”

✨Walking in silence
No podcast. Just footsteps and fresh air. That’s meditative too.

✨Crochet (my personal favorite lol), knitting, or crafts
Keeps your hands busy and your mind anchored in the present

✨Washing dishes, folding laundry
Yes, even chores can be grounding when done slowly and
intentionally

✨Guided breathwork or body scan audios
Let someone else lead the way…just show up and breathe

Here’s the cool part:
Many of these activities can be gateways into deeper meditation over time.

As your nervous system feels safer and more regulated, stillness might feel less intimidating. And if it never does? That’s okay too.
Meditation doesn’t have to be silent, still, or spiritual.
It just has to make your brain feel less like a browser with 37 tabs open.

Start where you are.

Disclaimer: Meditation and mindfulness practices are powerful tools, but they are not a substitute for mental health care. If you're feeling overwhelmed, please reach out to a qualified professional.

08/03/2025

💛 Real Self-Care Isn’t Always Cute (And That’s Okay)
Self-care isn’t always a bubble bath with candles and eucalyptus steam.

Sometimes it’s:
💛 Saying no without over-explaining
💛 Going to bed at 9:00 PM instead of doomscrolling
💛 Drinking water before coffee (even if it’s just a few sips)
💛 Folding the laundry you’ve been ignoring for 3 days
💛 Crying in the car because it needed to come out
💛 Eating something nourishing even if it’s not “pretty”
💛 Asking for help. Again.

💛 Here’s your reminder:
Self-care isn’t about aesthetics. It’s about resourcing yourself, mentally, emotionally, and physically, so you can function in a world that’s constantly demanding more.

It’s okay if your self-care doesn’t look like a spa day.
Sometimes it's setting boundaries, brushing your teeth, or finally rescheduling that appointment.

You’re doing it right if it makes you feel more like yourself.

Disclaimer: This post is not a substitute for mental health care. If you’re feeling overwhelmed or emotionally drained, please reach out to a trusted provider. You’re not alone.

08/01/2025

What Is Your Body Trying to Tell You? (Spoiler: It’s Not Just Being Difficult)
Your body isn’t trying to sabotage you.
It’s not dramatic.
It’s not lazy.
It’s just… talking.

And most of us were never taught how to listen.

Before symptoms get loud, they often start as whispers:
- That afternoon crash? Could be blood sugar, sleep debt, or
nutrient depletion.
- That bloating? Could be a stressed-out gut, not just “bad food.”
- That irritability? Could be hormones or simply being overdue for
rest.
- That skin flare-up? Could be inflammation, food sensitivity, or
your nervous system waving a flag.

Instead of asking:
“What’s wrong with me?”
Try asking:
👉 “What’s my body trying to say?”
👉 “What needs support?”
👉 “Where can I slow down and listen?”

Your symptoms aren’t annoying. They’re messengers.
And while yes, sometimes they’re frustrating, inconvenient, or scary, your body isn’t working against you. It’s always trying to protect you… even if it doesn’t always know how to ask nicely.

Disclaimer: This is for educational purposes only and not a substitute for medical care. If your symptoms persist, worsen, or feel concerning, please consult a qualified provider.

07/29/2025

🌱 You Don’t Have to Fix Everything at Once🌱
You don’t need the perfect morning routine.
You don’t need to quit sugar, start yoga, heal your gut, balance your hormones, clear your skin, drink 100oz of water, and find inner peace by Friday.
You’re allowed to start small.
You’re allowed to pick one thing.
You’re allowed to pause and come back later.
You’re allowed to be a work in progress and still be doing enough.

💛 Here’s what no one tells you:
- Healing is not a to-do list.
- Progress doesn’t have to be loud or visible.
- Your timeline is allowed to be slow, nonlinear, and deeply
personal.
- Rest is a strategy. Not a failure.

If you’re doing your best with what you’ve got… you’re doing great.
Drink your water. Take a deep breath. Maybe eat a vegetable. That’s it. That counts.

Reminder: You’re not behind. You’re just human.

Disclaimer: This is a wellness reminder, not medical advice. If you're feeling stuck or overwhelmed, reach out to a qualified provider for support, you don’t have to figure it out alone.

07/28/2025

🌿 Understanding Perimenopause & Menopause 🌿
Perimenopause is the transition phase before menopause when your hormones, especially estrogen and progesterone, begin to shift. It can start as early as your late 30s or early 40s and last for several years before your periods stop completely.

Menopause is officially diagnosed after 12 months without a period ...usually around age 51.

But what many people don’t talk about is how intense and unpredictable this transition can feel:
➡️Mood changes, anxiety, irritability
➡️Hot flashes and night sweats
➡️Trouble sleeping
➡️Weight gain (especially around the midsection)
➡️Brain fog, forgetfulness
➡️Fatigue that no amount of coffee fixes
➡️Heart palpitations
➡️Lower libido, vaginal dryness
➡️Increased risk of bone and heart health issues

➡️➡️➡️It’s not all in your head… it’s in your hormones.

And here’s the empowering part:
There ARE things you can do to feel better.
✔️ Nutrition to support hormone balance
✔️ Movement and strength training for mood, metabolism, and bones
✔️ Sleep and stress strategies to support your adrenals
✔️ Supplement guidance based on your unique symptoms
✔️ Lab testing (when appropriate) to assess thyroid, blood sugar, and hormones

If you’re ready to take action, I offer a Foundations Lifestyle Assessment: a two-visit consultation where we explore your daily habits, health goals, and symptom patterns. Together, we create a personalized plan to help you feel like you again.

💬 Drop a 💜 if this resonates, or send me a message to learn more about booking your virtual appointment.

You don’t have to go through this alone… real support and natural solutions are possible.