Whole Rooted Wellness

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Pittsburgh, PA
Whole Rooted Wellness

Mothering & Family Wellness ~ Simple, daily wellness rooted in wholesome nourishment.

Begin healing with somatic therapies, & nourishing practices for mind & body.

“A calm heart gives life to the body.” ~ Proverbs 14:30 🌱

04/08/2025

Meal Prepping Tips: 🍲🥗

1. Choose 30 minute or less meal options 👩🏻‍🍳
2. Make extra for leftovers for busier nights 🥘
3. Stock up on glassware for storage and organization🫙
4. Take an hour to prep on the least busy day ⏲️
5. Create a rhythm that works with your family’s schedule (maybe agreeing upon a night to dine out or eat leftovers — even a meal delivery service like )
6. Pantry baskets & designated spots in the fridge make the “i’m hungry” moments more of a mindful practice & easier for kids to find healthy snack options.
7. Make it fun! Let everyone be part of “what’s for dinner” by picking new meals to try together!

03/31/2025

Mealtimes around the table is one way we encourage families to practice mindful eating, while engaging in conversations, and slowing down from our fast paced world. 🕯️🌿

The Family Dinner Project by Anne Fishel notes the benefits of meals around the table, such as helping children learn manners and conversation skills, and better digestion to name a few. 🍽️

03/06/2025

“Adopt the pace of nature: her secret is patience.” ~ Ralph Waldo Emerson. 🌿

Seasonal living is the alignment with the natural rhythms of the seasons. Slower, more intentional living helps to embrace that which each season has to offer, physically, mentally, and emotionally.

Spending time connecting in nature through walking, or gardening, eating what’s in season, decorating by bringing some of the outdoors in, and prioritizing wellbeing in line with the seasons allows one to thrive and flow with the changing weather. Slowing down in colder months and embracing the energy of Spring & Summer brings a feeling of connection and alignment with self and the outer world.

As we move from Winter ~ a reflective, introspective season of rest and restoration, otherwise known as wintering ~ Spring gives the opportunity to set intentions, bringing an energizing feeling of renewal and growth.

We rely on nature for living day to day. It is only natural that we move with the seasons.
🌱🍃🌿🌼🐦‍⬛

01/21/2025

Here are some tips for staying well this winter: ❄️🍵

Stay Hydrated

1. Drink plenty of water: Aim for at least 8 cups of per day.

2. Electrolytes are so important in winter months, since we sweat more than we may realize. Adding a pinch of sea salt w/lemon & honey to your water is a simple homemade electrolyte drink! We also love Liquid I.V. & DrinkLMNT

3. Warm liquids: Enjoy warm beverages like tea, broth, or hot chocolate to help keep you hydrated, while improving digestion.

4. Enjoy hydrating foods like strawberries, celery, & cucumber.

Boost Your Immune System

1. Get enough sleep: Aim for 7-9 hours of sleep per night to help your immune system function properly.

2. Exercise regularly: Engage in physical activities like walking, jogging, or pilates/yoga to keep your immune system strong.

3. Eat a balance of whole foods: Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Protect Yourself from Illnesses

1. Take a quality vitamin C, D3 & zinc supplement

2. Citrus fruits, fatty fish, nuts, seeds, leafy greens, and sweet potatoes all help boost the immune system.

3. Practice good hygiene: Wash your hands frequently with soap and water, especially after using the bathroom, before eating, and after blowing your nose, coughing or sneezing.

Self-Care

1. Take breaks: Make time for relaxation and self-care.
2. Practice stress-reducing techniques: meditation, deep breathing, & stretching/walking help to manage stress.

Stay Warm and Safe

1. Dress warmly: Wear layers of breathable clothing to stay warm. Getting fresh air & morning sun boosts mood & energy!

2. Prevent slips and falls: Use handrails when walking on icy or snowy surfaces, and keep walkways clear of ice and snow.

We hope you’re staying healthy and happy throughout this winter season! 🌿❄️🌬️

12/01/2024

Schedule your wellness consultation today! Services are 50% off until Monday 🌿🌿

11/04/2024

Ginger offers potent medicinal properties, from easing nausea and morning sickness, to aiding in digestion. Adding this into your remedies this season is a simple way to boost immunity, and ward off what ails ya! Simply slice fresh ginger and marinate in honey. Add into teas, or if you’re brave, take a slice a day! To make a homemade cough syrup, add lemon and fresh thyme. (**may be kept in the fridge for up to a year) 🍵🍯🌿🫚

07/15/2024

Tea time anyone?? 🫖🌿

Today we’re drinking “yerba mate” made from the dried leaves and stems of the yerba mate plant. Yerba mate is a perfect afternoon pick me up, which offers health benefits backed by science with the following plant compounds:

• Saponins: bitter compounds w/anti-inflammatory & cholesterol lowering properties

• Polyphenols: this consists of a large group of antioxidants, linked to reduced risk of various diseases

• Caffeoyl derivatives: main health promoting antioxidants in the tea

• Xanthines: Compounds acting as stimulants, including caffeine & theobromine

**Yerba mate contains important micronutrients as well, including vitamin B6, thiamine, riboflavin, and vitamin C. In addition, it has some iron, manganese, calcium, potassium, phosphorus, and magnesium.

This is a soothing tea that will have you ditching the energy drinks, with its uplifting & calming effect. Yerba mate is loved for its ability to increase mental focus & energy without the jittery affect. 😌🍵

04/27/2024

The very thing we stand by: Variety is key ~ flexibility in physical, mental, emotional, and social wellbeing is the hallmark of wellness as multifaceted individuals 🧬🌿✨

Our minds and bodies do have genetic factors- however - we have capacity to adapt and improve on a cellular level. 💆🏻‍♀️💫

04/16/2024

Motherhood brings about a vast array of change & opportunity to get in tune with you. While this may feel overwhelming, it can also be a powerful force for learning about who you are, to better decide what values you want your family to be guided by.

Schedule a free consult today to learn about our Motherhood Wellness Package! ~ Begin implementing “wellness rooted in simple, everyday practices for mind & body” 💆🏻‍♀️🌿

03/28/2024

Incorporate simple daily wellness practices to create mind-body balance.

03/26/2024

Spring reminds us how beautiful a hint of green can be! The many varieties of leafy greens & herbs, give a vast array of benefits to mind & body. 🌿🌱🌿🌱

Fresh herbs and greens offer health-boosting nutrients to help balance blood sugar, aid in appetite and digestion as well as anti-inflammatory properties. Smoothies, salads, and soups are simple ways to add in fresh herbs and greens! 🪴

03/19/2024

“When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.” 🌱🪻- Alexander Den Heijer

Spring is in the air & a lovely reminder of the beauty that comes with times of renewal, and transformation. 🍃

We’re excited to share our Signature Wellness Package incorporating holistic nutritional guidance, cognitive behavioral therapy and somatic therapy.

While there is no one size fits all, we believe there are simple wellness practices to bring harmony to mind & body. Daily movement, mindful eating, meaningful connection, and embracing seasonal habits, through time in nature, are a few ways we may bring more balance to our day to day.

The busyness of our fast paced world often takes over, and overwhelm sets in. As mothers, we fully understand and embrace the importance of creating balance in a way that makes the most sense for your personal family wellness, in line with your values.

Reach out to learn more about our 8 week Signature Wellness Package. Let’s begin implementing simple, daily wellness practices rooted in wholesome nourishment, for mind & body. Link in bio! We look forward to guiding you on your personal wellness journey! 💆🏻‍♀️🍽️☀️🌿

Address

Pittsburgh, PA

Telephone

+14124986808

Website

http://www.wholerootedwellness.com/

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