Wellness Rains

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Wellness Rains

certified holistic health coach | health + wellness 101 / low tox lifestyle tips / easy recipes I look at how all areas of your life are connected.
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I develop individualized programs to help my clients set and then achieve their health & wellness goals. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health. In additional to 1x1 Health Coaching, I offer corporate wellness programs & private yoga.

01/17/2026

COMMENT “HOMEMADE” + i’ll send a printable of 3 of my homemade salad dressing recipes straight to your inbox 🙌🏻

making salad dressings at home allows you to control the ingredients, so you can avoid unnecessary additives, seed oils, refined sugars, fake flavors + other crap found in the store bought options

- ranch dressing
- thousand island
- maple dijon

my homemade versions are so much better than store bought

don’t forget to COMMENT “HOMEMADE” for the recipes 🙌🏻

and be sure to LIKE + FOLLOW for more easy, healthy recipes ❤️

01/16/2026

HOMEMADE COCONUT BUTTER 🥥✨

details below, but COMMENT “RECIPE” + i’ll send it straight to your inbox 🙌

this is so good on all the things, from toast to fruit or just straight from the jar! and it’s less than half the cost of store bought

YOU NEED
(use organic ingredients when possible)

* 3 c unsweetened shredded coconut

WHAT TO DO

- add to a high speed blender + blend until smooth, stopping to scrape down the side or to use a tamper as needed
- pour into a jar

will harden as it sits

store up to 2 weeks at room temperature or in the fridge up to 3 months

don’t forget to COMMENT “RECIPE” + i’ll send it straight to your inbox 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/15/2026

LITTLE BITES BANANA MUFFINS 🍌✨

recipe below, but COMMENT “BANANA” + i’ll send it straight to your inbox 🙌

little bites are super popular + i wish parents would read the ingredients in these. the first ingredient is sugar + they contain 17g per serving! they also contain seed oils, fake flavors + other additives

so skip the store bought version + make your own with 9 simple ingredients. your kids will love them 😍

YOU NEED
(use organic ingredients when possible)

* 1 1/2 c all purpose flour
* 2 tsp baking powder
* 1/8 tsp salt
* 2 eggs
* 2 tsp vanilla
* 1/4 c milk
* 1/2 c maple syrup
* 2 tbsp butter, melted
* 1 large overripe banana, mashed

WHAT TO DO

- preheat oven to 350
- add dry ingredients into large mixing bowl
- then add in wet ingredients
- stir til combined and batter is smooth
- grease muffin pan if needed, then fill each muffin til almost full
- bake about 12-14 minutes

let cool, then store at room temperature in an airtight container for 3-4 days (but your kids will likely finish them first)

don’t forget to COMMENT “BANANA” for the recipe 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/14/2026

HOMEMADE COKE 🥤✨

recipe below, but COMMENT “COKE” + i’ll send it straight to your inbox 🙌

next time you’re craving a crisp coke, make this instead - it’s husband approved so you know it has to be good

8 simple ingredients > high fructose corn syrup, caramel color, phosphoric acid + fake flavors

YOU NEED
(use organic ingredients when possible)

* 1 c coconut sugar
* 1 c filtered water
* 1 strip orange rind
* 1 strip lemon rind
* 1 strip lime rind
* 2 cinnamon sticks
* 3 dashes coriander
* 2 dashes nutmeg
* sparkling water

WHAT TO DO

- add sugar to a pot over low/med + heat until sticky, stirring frequently (~10 min)
- add water + stir to combine
- next add the remaining ingredients, stir and increase heat to medium until it reaches a low boil
- reduce heat to a simmer for 10 minutes, stirring occasionally
- strain

store in an airtight container in the fridge up to 2 weeks

to use: add 3 tbsp over ice to a 12 oz glass + top with sparkling water (adjust as needed, to taste)

don’t forget to COMMENT “COKE” for the recipe 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/13/2026

HOMEMADE GOLDFISH CRACKERS ✨

recipe below, but COMMENT “GOLDFISH” + i’ll send it straight to your inbox 🙌🏻

skip the seed oils, msg + w**d killer and make your own goldfish with ingredients you likely already have on hand!

YOU NEED
(use organic ingredients when possible)

* 8 oz shredded cheddar (make sure to shred your own, iykyk)
* 1 c all purpose flour
* 1/2 tsp onion powder
* 1/2 tsp garlic powder
* 1/4 tsp salt
* 4 tbsp cold, salted butter cut into 1/2 inch pieces
* 2 tbsp cold water
* optional: flakey salt for sprinkling

WHAT TO DO

- preheat oven to 350, line 2-3 baking sheets with parchment paper
- add everything but the butter + water into food processor until mixed
- next add the butter + pulse til small balls form, then add in the water until mixed
- form a ball, then on a lightly floured surface, roll dough to 1/4” thickness
- use goldfish cutter to cut out goldfish and line up on parchment paper about 1/2” apart
- sprinkle with flakey salt if you want
- bake for 13-15 minutes until golden
- let cool, then store in an airtight container up to a week

your kiddos will love them (+ so will you)!

don’t forget to COMMENT “GOLDFISH” + i’ll send you the recipe 🙌🏻

and be sure to LIKE + FOLLOW for more healthy recipes ❤️

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01/12/2026

HOMEMADE CREAM CHEESE 🥯✨

recipe below, but COMMENT “HOMEMADE” + i’ll send it straight to your inbox 🙌🏻

skip the gums in store bought cream cheese + make your own instead with just 2 simple ingredients

bonus: if you use greek yogurt it has almost double the protein per serving of store bought cream cheese

YOU NEED
(use organic ingredients when possible)

* 1 container of plain whole milk yogurt, i like to use greek
* 1 tsp sea salt

WHAT TO DO

- combine yogurt + salt and mix well
- add mixture to a cheesecloth and hang over a bowl for 24 hours

the whey will strain out + you’re left with homemade cream cheese (aka labneh)

it’s smooth, creamy + a little tangy

and so good even the kiddos love it 🥯❤️

store in an airtight container in the fridge for up to a week

don’t forget to COMMENT “HOMEMADE” for the recipe 🙌🏻

and be sure to LIKE + FOLLOW for more easy, healthy recipes ❤️

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01/09/2026

HOMEMADE MILK CHOCOLATE 🍫✨

details below, but COMMENT “CHOCOLATE” + i’ll send them straight to your inbox 🙌

store bought chocolate contains emulsifiers, refined sugar + other additives. make mine instead with 4 simple ingredients

it’s firm yet smooth, has the perfect creamy melt in your mouth texture + is so much better than anything from the store

when i shared my homemade chocolate recipe so many of you asked for a milk chocolate version so here you go!

YOU NEED
(use organic ingredients when possible)

* 1 c melted cacao butter (~ 1 1/2 heaping c solid cacao butter)
* 1/2 c unsweetened cocoa powder
* 1/2 c whole milk powder
* 1/4 c maple syrup

WHAT TO DO

- place a heat safe boil over a small pot of simmering water (water should just touch the bottom of the bowl), add cacao butter, stirring occasionally until fully melted
- remove from heat, then add in cocoa powder and whole milk powder (i combine the two ahead of time) and mix using a milk frother or immersion blender
- next add maple syrup and mix well
- pour into silicone chocolate molds
- freeze 30 minutes until set

you can store in the freezer or fridge

don’t forget to COMMENT “CHOCOLATE” for the recipe 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/08/2026

HOMEMADE SOUR FRUIT ROLL-UPS 😙🍓🥭✨

recipe below, but COMMENT “SOUR” + i’ll send it straight to your inbox 🙌

these are the perfect treat if your kids (or you) are on a sour kick

YOU NEED
(use organic ingredients when possible)

* 3 c fruit of choice (my favorite is half strawberry, half mango)
* 2 tbsp lemon juice
* 1 tbsp lime juice
* 1/2 tbsp honey

WHAT TO DO

- preheat oven to 170 and line a baking sheet with parchment paper
- throw ingredients into a blender + blend til smooth
- pour onto a parchment lined baking sheet + use a spoon to spread it out evenly
- bake for about 5 to 6 hours - after 3 hours, check every hour, it’s ready when it’s no longer tacky to the touch
- let it cool, then cut into strips + roll

store in an airtight container at room temperature for up to a month… but they’ll likely be gone after a day!

pro tip:

- you can use frozen fruit, just make sure to thaw it first or you’ll be eating sorbet

don’t forget to COMMENT “SOUR” for the recipe 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/07/2026

HOMEMADE SPRITE 🍋🍋‍🟩✨

recipe below, but COMMENT “SPRITE” + i’ll send it straight to your inbox 🙌

next time you’re craving soda, make this instead - it’s husband approved so you know it has to be good

5 simple ingredients > high fructose corn syrup, fake flavors + sodium benzoate

YOU NEED
(use organic ingredients when possible)

* 2 tbsp lemon juice (~1/2 lemon)
* 1/2 tbsp lime juice (~1/4 lime)
* 1 tbsp maple syrup
* pinch of sea salt
* sparkling water or plain seltzer
* optional: lemon zest

WHAT TO DO

- fill a 16 oz glass about half full with ice, adding some lemon zest if desired
- add lemon, lime, maple syrup + sea salt
- top off with sparkling water, stir + enjoy

don’t forget to COMMENT “SPRITE” for the recipe 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/06/2026

PEANUT BUTTER BANANA CUPS 🥜🍌✨

recipe below, but COMMENT “SNACK” + i’ll send it straight to your inbox along with my FREE healthy homemade snacks for kids guide 🙌

these peanut butter banana cups are so good + so easy to make

YOU NEED
(use organic ingredients when possible)

* 2 ripe bananas
* peanut butter

WHAT TO DO

- slice bananas and place each slice into a silicone muffin cup or liner
- add a spoonful of peanut butter, enough to cover each banana slice
- throw in the freezer until set, about 2-3 hours
- remove + enjoy

store remaining peanut butter banana cups in an airtight container in the freezer

pro tip: use natural peanut butter that only has peanuts or peanuts + salt listed as ingredients and make sure it’s at room temperature and stir well

don’t forget to COMMENT “SNACK” for the recipe + my FREE healthy homemade snacks for kids guide 🙌

and be sure to LIKE + FOLLOW for more easy, healthy recipes ♥️

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01/05/2026

MAPLE TAHINI CREAMER ✨

details below, but COMMENT “RECIPE” + i’ll send it straight to your inbox 🙌🏻

the creamy, lightly nutty, subtly sweet creamer that you’ll be making on repeat

YOU NEED
(use organic ingredients when possible)

* 1 c half + half
* 1/3 c tahini (can use 1/4 to 1/3 c, to taste)
* 1/3 c maple syrup
* pinch of sea salt

WHAT TO DO

- combine all ingredients + mix well

pour over your favorite hot or iced coffee

lasts about 5 days in the fridge, shake well prior to using

don’t forget to COMMENT “RECIPE” + i’ll send it over 🙌🏻

and be sure to LIKE + FOLLOW for more easy, healthy recipes ❤️

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01/02/2026

SOURDOUGH STARTER ✨

details below, but COMMENT “GUIDE” + i’ll send my simplified guide to creating a sourdough starter straight to your inbox 🙌🏻

don’t be intimidated by recipes that call for grams + using a scale for all things sourdough

there’s no need to overthink it

2026 is your year to make that starter, don’t wait another second

YOU NEED

- all purpose flour
- filtered water, warmed

WHAT TO DO

DAY ONE - add 1/2 c ap flour + 1/4 c warm water into a glass jar + stir

it should resemble a thick paste (if needed add an extra tsp of water)

cover loosely with a lid (i used parchment paper with a canning band to secure it) + store in a warm spot

feed every 24 hours

pro tip: add an elastic band around the jar, level with the sourdough + move each day - once it starts rising this will come in handy

DAY TWO - repeat day one

DAY THREE - repeat day one

DAY FOUR - by now you should have a bubbly surface + it should smell sour, repeat day one

DAY FIVE - repeat day one

DAY SIX - has it started doubling? if so, discard half and repeat day one

when it starts to double is where that elastic band comes in handy

i also transferred mine to a larger jar at this point

DAY SEVEN - you have your starter! repeat day one

now you have the option to continue to feed everyday if you’re going to become a sourdough master OR, do what i did, and throw it in the fridge to feed once a week

every week you’ll continue to discard half and then repeat day one

and if you’re wondering what discard is, it’s the portion of your starter you remove before a feed and there are plenty of ways to use it! so don’t throw it away!!!

don’t forget to COMMENT “GUIDE” and i’ll send all these details over to you in a convenient two page printable 🙌🏻

and be sure to LIKE + FOLLOW for more easy, healthy recipes ❤️

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Address

New York, NY

Website

https://beacons.ai/wellnessrains

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