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.

HOMEMADE RANCH ✨recipe below, but COMMENT “RANCH” if you want me to send it straight to your inbox along with 4 of my ot...
04/24/2026

HOMEMADE RANCH ✨

recipe below, but COMMENT “RANCH” 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 highly processed inflammatory seed oils, msg, fake flavors + other hazardous additives in hidden valley and make your own with 9 simple ingredients

YOU NEED
(use organic ingredients when possible)

* 2 c greek yogurt
* 1 tbsp dried parsley
* 1 tbsp dried chives
* 1/2 tbsp onion powder
* 1 tsp garlic powder
* 1 tsp dried dill
* 1/2 tsp sea salt
* lots of fresh ground pepper, to taste
* 1/4 c buttermilk or whole milk

WHAT TO DO

- combine all ingredients except the milk + stir well
- add in milk to desired thickness

store in an airtight container in the fridge up to one week

tips:

- skip the milk to make a ranch dip
- adjust amount of milk based on how thick you like it, usually anywhere from 1/4 c to 1/2 c

don’t forget to COMMENT “RANCH” 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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04/23/2026

HOMEMADE CHOCOLATE MILK 🍫🥛✨

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

skip the refined sugar, dipotassium phosphate, carrageenan, fake flavors + other additives and make your own chocolate milk with 6 simple ingredients you likely already have on hand!

YOU NEED
(use organic ingredients when possible)

* ~3 1/2 c whole milk (or milk of choice)
* 1/3 c hot water, filtered
* 1/2 c unsweetened cocoa powder
* 1/2 c maple syrup
* 1/2 tsp vanilla
* 1/4 tsp sea salt

WHAT TO DO

- add hot water + cocoa powder into a mason jar and mix until smooth
- add maple, vanilla + sea salt and mix til combined
- pour chocolate syrup into container
- add in the milk, making sure to leave a little room on top + shake til combined
- top off with some more milk

lasts up to 4 days in the fridge, shake well prior to using

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

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

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04/23/2026

HOMEMADE 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 3 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

YOU NEED
(use organic ingredients when possible)

* 3/4 c melted cacao butter (~ 1 heaping c solid cacao butter)
* 1 c unsweetened cocoa powder
* 3 tbsp 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 combine 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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04/21/2026

REAL, WHOLE FOODS > PACKAGED STORE BOUGHT SNACKS ✨

details below, but COMMENT “CLEAN” + i’ll send you my favorite method for effectively cleaning your produce 🙌

i love making healthier snacks at home to avoid the store bought ones, but i also love giving my kids real, whole foods when they ask for a snack

some of our favorites:

- carrot sticks (avoid baby carrots as they are exposed to chlorine + the overall production process leaves a lot to be desired)
- apples
- sliced cucumber
- hard boiled eggs
- bananas
- clementines
- sliced bell peppers

depending on the season, the options are endless

don’t forget to COMMENT “CLEAN” + i’ll send you the best way to effectively clean your fruits + veggies 🙌 i’d also love to know your favorite whole food snacks so please share in the comments ⬇️

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

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04/20/2026

HOMEMADE FRENCH BUTTER 🇫🇷🧈✨

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

french butter is cultured, which makes it richer, tangier + creamier than regular butter

it’s delicious + easy and i highly recommend understanding the hype for yourself

YOU NEED
(use organic ingredients when possible)

* 32 oz heavy cream
* 3 tbsp plain full fat yogurt with live cultures
* sea salt, to taste

WHAT TO DO

- pour heavy cream into a large bowl + add in the yogurt, stir to combine
- cover with a dish towel and let it sit at room temperature for about 48 hours (will thicken as it sits)
- pour the mixture into a stand mixer + whisk on medium until you have butter - first you’ll have whipped cream, then the butter will separate from the buttermilk
- strain the buttermilk into a bowl (save it if you want!), then put the butter into a bowl of ice water
- squeeze out excess buttermilk
- empty the bowl, then do another round of the ice water + squeeze again until water is clear
- add sea salt, to taste + mix well
- form into a ball, wrap in parchment paper or place in an airtight container + store in the fridge

lasts up to a month in the fridge if stored properly

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

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

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EASY TO MAKE + SO MUCH BETTER THAN STORE BOUGHT ✨SAVE 📌 this for your next trip to the store you don’t need to buy every...
04/17/2026

EASY TO MAKE + SO MUCH BETTER THAN STORE BOUGHT ✨

SAVE 📌 this for your next trip to the store

you don’t need to buy everything at the store, most kitchen staples are surprisingly easy to make at home

hi, i’m courtney! certified holistic health coach and mom of 2. i teach you how to make healthier versions of popular kitchen staples (and so much more!) without spending hours in the kitchen

making staples 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

the best part? my recipes are quick, easy, can save you money + are so much better than store bought

COMMENT “STAPLES” + i’ll send you all the details for my homemade kitchen staples guide 🙌🏻

and be sure to LIKE + FOLLOW for more homemade kitchen staples and lots of easy, healthy recipes for the whole family ❤️

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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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New York, NY

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