Wellness Rains

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.

04/16/2026

3 NON TOXIC SOLUTIONS TO KEEP SPIDERS AWAY 🕷️✨

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

1. peppermint spray: use to spray around windows, doors or anywhere spiders like to hide out

- combine 8 oz filtered water + 10 drops peppermint essential oil into a spray bottle
- shake before using

2. all purpose spray: spray around windows, doors or hiding spots. this spray not only deters spiders 🕷️, but also ants 🐜 + is a great all purpose cleaner too!

- fill a mason jar with orange peels, cover with vinegar, top with parchment paper + put on the lid
- store in a cool, dark place for 2 weeks
- once it’s ready, strain it
- combine equal parts orange vinegar + water into a spray bottle

3. cinnamon sticks: place around the house where spiders like to hide

peppermint, citrus + cinnamon: 3 scents spiders hate, but will leave your house smelling great

notes:
- some essential oils aren’t safe pets, so use caution if necessary
- be sure to test a small area with the spray options first, to make sure it won’t ruin any surfaces

bye bye spiders 🚫🕷️🕷️🕷️

don’t forget to COMMENT “SPIDERS” + i’ll send you all the details 🙌

and be sure to LIKE + FOLLOW for more low tox lifestyle tips ♥️

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04/15/2026

HIGH PROTEIN SWEET POTATO BROWNIES 🍠🍫✨

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

these are perfectly fudgey and cakey at the same time + you’ll definitely find yourself going back for “one more piece” again and again

the whole pan has about 68g of protein + 13g of fiber

SAVE this recipe for the next time a chocolate craving hits

YOU NEED
(use organic ingredients when possible)

* 1 medium sweet potato, mashed
* 1 egg
* 1/2 c nut butter of choice (i use pb)
* 3 tbsp maple syrup
* 2 scoops chocolate protein (i use , code WELLNESSRAINS for 15% off)
* 1/3 c almond flour
* 1/2 tsp baking powder
* pinch of sea salt
* 1/2 c chocolate chips

WHAT TO DO

- preheat oven to 350 degrees
- add wet ingredients into a bowl + mix to combine
- then add all dry ingredients to the bowl, except chocolate chips + mix
- fold in chocolate chips
- pour into an 8x8 or 9x9 baking dish (line or grease if necessary), spread evenly + bake about 18 minutes
- let cool 30 minutes

store covered at room temp up to 3 days, or in an airtight container in the fridge up to 5 days

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

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

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04/14/2026

ELECTROLYTE MOCKTAIL (aka nature’s gatorade) ⚡✨

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

YOU NEED
(use organic ingredients when possible)

- about 12 oz coconut water
- 1/2 c tart cherry juice (do a splash if you have the concentrate version)
- 1 tbsp lemon juice
- 1 tbsp lime juice
- 1 tbsp honey
- 1-2 pinches of a high quality sea salt

mix it all together, add some ice + you have the mocktail that will keep you hydrated all spring and summer long! 😎☀️

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

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

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04/14/2026

CLEAN SNACKS YOU’LL WANT TO KEEP FULLY STOCKED AT ALL TIMES ✨

COMMENT “SNACK” + I’ll send you the link for the variety pack with our favorite bars + cookies 🙌

Okay but WHY is it so hard to find clean snacks that your kids will actually eat?

They’re either:

healthy + your kids refuse to eat it OR they love it, but are full of junk ingredients 🙃

I finally found organic bars + cookies that my kids ask for on repeat (which rarely happens)

✨ Simple ingredients you can pronounce
✨ No refined sugars
✨ No junk
✨ Gluten-free + vegan
✨ Actually taste good

They’ve been perfect for lunchboxes, after school meltdowns + throwing in my bag on busy days for all our adventures

If you’re trying to stock your pantry with cleaner options without the snack battles COMMENT “SNACK” + I’ll send you the link for the variety pack I order on repeat 🙌

HOMEMADE KETCHUP ✨recipe below, but COMMENT “KETCHUP” if you want me to send it straight to your inbox along with 4 of m...
04/10/2026

HOMEMADE KETCHUP ✨

recipe below, but COMMENT “KETCHUP” if you want me to send it straight to your inbox along with 4 of my other popular kitchen staples to get you started 🍅🍅🍅

skip the high fructose corn syrup + natural flavors and make your own ketchup with 7 ingredients you likely already have on hand!

even my heinz loving husband gives this 👍🏻👍🏻

YOU NEED
(use organic ingredients when possible)

* 2 cans of tomato paste
* 1/4 c maple syrup
* 1/2 c apple cider vinegar
* 1/4 c filtered water
* 1/2 tsp sea salt
* 1/4 tsp onion powder
* 1/4 tsp garlic powder

WHAT TO DO

- combine all ingredients in a small pot
- cook on medium heat, stirring often
- once it boils, reduce to a simmer for 10 minutes and continue to stir often
- let cool + store in a mason jar in the fridge for up to a week

don’t forget to COMMENT “KETCHUP” to have the recipe sent straight to you along with 4 of my other popular kitchen staples 🍅🙌🏻

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

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04/09/2026

IYKYK ✨

it starts with one swap + then it’s your whole house 😆

i think i may need to make this a 10 part series because there’s so much more that didn’t make the cut

where my fellow crunchy moms at?

COMMENT “LINKS” + i’ll send them straight to your inbox 🙌

and be sure to LIKE + FOLLOW for more low tox lifestyle tips ♥️

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04/08/2026

BANANA BREAD SYRUP 🍌✨

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

i have a banana bread creamer, but wanted to kick things up a notch so made this banana bread syrup for my lattes + it’s like banana bread in a glass

YOU NEED
(use organic ingredients when possible)

* 3 tbsp butter
* 1 banana bread worthy banana, sliced
* 1/3 c maple syrup
* 3/4 c filtered water
* 1/4 tsp cinnamon
* pinch of sea salt

WHAT TO DO

- melt butter in a small pot over medium heat
- add banana + saute 5 minutes
- next add in maple syrup + cinnamon, stir til combined and cook ~2 minutes, stirring occasionally
- add water + sea salt, stir, bring to a boil + let cook 5 minutes, stirring occasionally
- remove from heat, let it cool a bit + blend til smooth

store in an airtight container in the fridge up to 5 days

to make an iced latte: add espresso over ice, top off with milk of choice + add 1/4 c banana bread syrup (or more, to taste)

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

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

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recipevideo

04/07/2026

HIGH PROTEIN ICELANDIC YOGURT BOWL 🥣✨

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

and shoutout to + her husband for the idea

it’s high protein, creamy, filling + so good! i cannot stop making this

YOU NEED
(use organic ingredients when possible)

* skyr or greek yogurt - i use a plain, full fat option
* granola
* peanut butter
* berries
* protein milk pour over

WHAT TO DO

- layer ingredients in the order above + enjoy!

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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04/06/2026

HOMEMADE DINO NUGGETS 🦖🦕🦖

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

just last week a public health alert was issued for dino nuggets sold at walmart due to possible lead contamination

moral of the story: make dino nuggets at home + don’t worry about lead and other contaminants in the food you feed your kiddos! you’ll also avoid seed oils, fake flavors + other additives

YOU NEED
(use organic ingredients when possible)

* 2 lbs organic ground chicken
* 1 tsp garlic powder
* 1 tsp onion powder
* 1/2 tsp salt
* 2 eggs
* 1 c italian breadcrumbs

WHAT TO DO

- combine all ingredients except the breadcrumbs + mix well
- spread onto parchment lined baking sheet (about 1/2” thick) + freeze for approx 90 minutes
- preheat oven to 450 + remove chicken from freezer
- make the nuggets using dino cookie cutters, coating each nugget with breadcrumbs
- place on a parchment lined baking sheet + bake for about 10 minutes, then flip and bake for an additional 10 minutes, until golden brown
- you’ll make approx 3 batches - while each batch is baking, reform remaining chicken into an even layer and place back into freezer until ready to make the next batch

makes about 40 nuggets

PLEASE NOTE: you can also make these nuggets as regular nuggets + skip the dinosaur cookie cutters! you’ll just form the nuggets directly from the bowl, cover in breadcrumbs and bake 🙌🏻

don’t forget to COMMENT “DINO” if you want the recipe sent straight to your inbox 🦖🦕🦖

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

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04/02/2026

HUNGRYROOT FOR THE WIN ✨

COMMENT “HUNGRY” + i’ll send my link straight to your inbox so you can try it and get 40% off your first delivery 🙌

stop stressing about wtf to make for dinner, again

one of the biggest reasons people don’t cook healthy meals at home is the time and energy it takes - shopping, planning, prepping, it all adds up + we already have a million other things on our to do list

makes shopping for groceries and feeding your family healthy meals so easy

you’ll start with a quick quiz to share your dietary needs and goals, and hungryroot builds a customized plan for you, including breakfast, lunch, dinner + snacks with clean, wholesome ingredients you can feel good about

and you know what’s really cool? you’re able to swap recipes if you want + customize ingredients to your preferences

you’ll get a printout of each of the recipes with your order so it makes it so easy to stay organized throughout the week

and i have to give a shoutout to all the healthy snack options they offer because my kids love snacks!

if you’re ready to stop stressing over shopping and planning what to make your family each week, COMMENT “HUNGRY” + i’ll send over my link - be sure to use code WELLNESSRAINS for 40% off your first delivery, plus a free gift 🙌

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