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

🌬️ 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.

✨ Ever thought about getting certified in fitness or wellness? ✨ I'm excited to share a new partnership! ✨I’m proud to a...
12/29/2025

✨ Ever thought about getting certified in fitness or wellness? ✨ I'm excited to share a new partnership! ✨

I’m proud to announce my partnership with the International Sports Sciences Association (ISSA) — one of the most respected names in fitness and wellness education.

Through this partnership, I can now offer a direct referral opportunity for those who’ve been asking about fitness, wellness, and health coaching certifications — and provide guidance along the way.

✔️ Industry-recognized certifications
✔️ 100% online & flexible learning
✔️ Perfect for busy parents or anyone pivoting careers
✔️ Support and guidance from me throughout your journey
✔️ Referral rewards when you use my link 🎉

👉 Join through my official referral link:
🔗 https://refer.issaonline.com/36tku

This partnership aligns deeply with my mission of helping others build healthier lives, sustainable careers, and confidence in their next chapter.

If you’re curious about getting certified or want help choosing the right path, comment “ISSA” or send me a message — I’m happy to walk you through it 🤍

Witch hazel has many benefits, while in the ground and otherwise! Aside from bringing color and life to a winter garden,...
12/26/2025

Witch hazel has many benefits, while in the ground and otherwise! Aside from bringing color and life to a winter garden, the shrub is also valued for its medicinal qualities: The astringent leaves and bark were used to control bleeding and take the sting out of insect bites, and a tea could also be made, working as a mild sedative.

Today, witch hazel is still used as an astringent for treating skin inflammations and irritations; the plant contains tannins that help decrease swelling and fight bacteria. In fact, it is one of the very few American medicinal plants approved as an ingredient in nonprescription drugs by the U.S. Food and Drug Administration.

But the plant's name makes plenty of sense, and not because of witchcraft! The Middle English word wych or wyche, meaning “pliant” or “flexible,” refers to the plant’s very flexible branches. The “hazel” in the name comes from the plant’s similarity to the common hazelnut. Learn more! Almanac.com/witch-hazel-garden

✨ When Christmas Is Over ✨There’s a relief that comes when Christmas ends—and for many parents, it’s mixed with guilt.Re...
12/26/2025

✨ When Christmas Is Over ✨

There’s a relief that comes when Christmas ends—
and for many parents, it’s mixed with guilt.

Relief that the pressure is gone.
Guilt that maybe it didn’t look the way we hoped.
That we didn’t do enough.
That we didn’t make it magical enough.

Some of us are recovering from hard family dynamics.
Some of us are grieving family we no longer speak to.
Some are missing someone who should still be here.
Some carried the holidays alone.
Some of us are handling all the above.

And still… we showed up.
We wrapped gifts while holding grief.
We created magic for our kids while feeling emptiness in our own hearts.

We smiled through exhaustion, depression, and quiet sadness—
because our children deserved joy, even when we were hurting.

That matters.
You matter.

The days between Christmas and New Year are sacred.
They give us space to breathe.
To reflect without pressure.
To let our nervous systems settle.

To gently decide what we want to carry forward—and what we’re ready to leave behind.
This isn’t about resolutions.

It’s about recovery, clarity, and intentional action—at your own pace.

At Mountain Mama Health & Wellness, this is the work we do together.

Supporting parents and women as they rebuild strength, balance, and direction—physically, mentally, emotionally, and financially.
✨ Health & wellness coaching
✨ Fitness training for real-life bodies and busy schedules
✨ Business advising for women ready to grow sustainably in the new year

You don’t have to do the next chapter alone.
And you don’t have to rush into it either.
When you’re ready, I’m here. 🌿

— Samantha
Mountain Mama Health & Wellness

Book your free strategy and planning call here: https://calendly.com/mountainmamahealthandwellness/30min

Caramelized Brussels Sprouts Christmas Skewers with Walnut HoneyIngredients:1 lb (450 g) Brussels sprouts, trimmed and h...
12/24/2025

Caramelized Brussels Sprouts Christmas Skewers with Walnut Honey

Ingredients:

1 lb (450 g) Brussels sprouts, trimmed and halved
2 tbsp (30 ml) olive oil
1 tbsp (15 ml) pure maple syrup or honey
1/2 tsp (2–3 g) sea salt

Age doesn’t inflame joints. Diet does.
12/23/2025

Age doesn’t inflame joints. Diet does.

Chamomile & Oat Milk Bath
12/23/2025

Chamomile & Oat Milk Bath

No-Bake Mint Chocolate Chip Clusters 🌿🍫 A delightful and easy-to-make treat that combines rich chocolate, creamy white ...
12/22/2025

No-Bake Mint Chocolate Chip Clusters 🌿🍫
A delightful and easy-to-make treat that combines rich chocolate, creamy white chocolate, and refreshing mint, perfect for satisfying your sweet tooth without turning on the oven.

Ingredients:
- 1 cup semi-sweet chocolate chips
- 1 cup white chocolate chips
- 1 ½ cups miniature marshmallows
- 1 cup chopped pecans
- 1 teaspoon peppermint extract
- ½ cup mini chocolate chips for garnish
- Pinch of salt

Directions:
Melt the Chocolate: In a microwave-safe bowl, combine the semi-sweet chocolate chips and white chocolate chips. Microwave in 30-second intervals, stirring in between, until fully melted and smooth.

Add Flavor and Mix: Stir in the peppermint extract and a pinch of salt to the melted chocolate mixture.

Combine Ingredients: Gently fold in the miniature marshmallows and chopped pecans until evenly coated with the chocolate mixture.

Form the Clusters: Using a spoon or a small cookie scoop, drop spoonfuls of the mixture onto a parchment-lined baking sheet, forming clusters.

Garnish: Sprinkle the mini chocolate chips on top of each cluster for an extra touch of sweetness.

Chill: Place the baking sheet in the refrigerator for about 30 minutes, or until the clusters are set and firm.

Serve and Enjoy: Once set, remove the clusters from the parchment paper and serve. Enjoy these delicious, no-bake mint chocolate chip treats with friends and family!

Nutritional Information:
⏰ Prep Time: 15 minutes | Chill Time: 30 minutes | Total Time: 45 minutes
🔥 Kcal: Approximately 150 kcal per serving | 🍽️ Servings: 12 servings

Herbal Steam for Congestion & Sinus Relief. Thyme and eucalyptus release aromatic compounds that help open the airways a...
12/22/2025

Herbal Steam for Congestion & Sinus Relief.

Thyme and eucalyptus release aromatic compounds that help open the airways and loosen congestion, while rosemary and lemon gently stimulate circulation and support easier breathing.

DOCTORS WILL NEVER TELL YOU THIS:1. Anxiety – Magnesium, B6, Omega‑32. Insomnia – Magnesium, B12, D3. Brain fog – B1, B1...
12/21/2025

DOCTORS WILL NEVER TELL YOU THIS:

1. Anxiety – Magnesium, B6, Omega‑3
2. Insomnia – Magnesium, B12, D
3. Brain fog – B1, B12, Omega‑3
4. Low libido – Zinc, D, B3
5. PMS – B6, Magnesium, E
6. Constipation – Magnesium, C, Fiber
7. Eye twitching – Magnesium, B12, Potassium
8. Irritability – B1, B6, Magnesium
9. Sugar cravings – Chromium, Magnesium, Zinc
10. Depression – D, B12, Omega‑3

Your “mental health” might be a micronutrient deficiency in disguise.

🌿 Holiday Mental Health Reminder 🌿It’s okay to start your own traditions.It’s okay to stay home and create holiday magic...
12/21/2025

🌿 Holiday Mental Health Reminder 🌿

It’s okay to start your own traditions.

It’s okay to stay home and create holiday magic right where you are.

It’s okay to choose peace over pressure.

You do not owe anyone access to you, your children, or your energy—especially if it costs your mental health.

Dragging kids from house to house, forcing smiles, or sitting in rooms that don’t feel safe or supportive isn’t what the holidays are meant for.

This season, give yourself permission to:
✨ Protect your peace
✨ Create calm, cozy moments at home
✨ Say no without guilt
✨ Choose what feels nourishing for your family

Mental wellness is a tradition worth keeping. 🤍
You’re allowed to do the holidays your way.

— Mountain Mama 🌲

We were made for gardens and seasons, for meals that took time, and lives that meant something. The world tells us to hu...
12/21/2025

We were made for gardens and seasons, for meals that took time, and lives that meant something. The world tells us to hurry, but everything good I’ve ever built came from slowing down.



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