Natural Healing Solutions

10/15/2025

✨ As a military family currently stationed overseas, this government shutdown has hit close to home. Like many families, we’re navigating the uncertainty and these days, my small business has become an important way to help support us.
If you’re thinking about ordering supplements, I’d love your support through my little online dispensary with Fullscript 💚
Here’s what you get:
✅ 15% lifetime discount on every order
✅ Free shipping on orders $50+
✅ Access to trusted brands like Thorne, Designs for Health, Orthomolecular, Integrative Therapeutics, Metagenics, Nordic Naturals, Quicksilver, Weleda, NOW, Ancient Nutrition, Aura Cacia, Badger, Burt’s Bees, and more!
🛒 Getting started is easy:
1️⃣ Click here to create your account ➡️ https://us.fullscript.com/welcome/cyap-belcher
2️⃣ Let me know you signed up so I can make sure your lifetime discount is applied!
This is such an easy way to stock up on the brands you already love and discover new favorites…all while keeping your wellness journey moving forward and supporting a small business at the same time. 💕

10/02/2025

🌿✨ Looking for high-quality supplements you can actually trust? ✨🌿

By ordering through my Fullscript shop, you’re not only getting professional-grade products, you’re also supporting my small business 💜

Here’s what you’ll get:
✅ 15% lifetime discount on every order
✅ Free shipping on orders $50+
✅ Access to trusted brands like Thorne, Designs for Health, Orthomolecular, Integrative Therapeutics, Metagenics, Nordic Naturals, Quicksilver, Weleda, NOW, Ancient Nutrition, Aura Cacia, Badger, Burt’s Bees, and more!

💻 Getting started is simple:

Click here to create your account 👉 https://us.fullscript.com/welcome/cyap-belcher

Let me know you signed up so I can make sure your lifetime discount is applied!

This is the easiest way to stock up on the brands you already use (and discover some new favorites), while keeping your wellness journey moving forward. 🌸

Thank you for supporting my practice and choosing to shop small 💫

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.