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.

03/06/2026

YOUR FAVORITE SNACKS FROM THE 90s, BUT HOMEMADE ✨

if you grew up in the 90s like me, you remember begging for snacks like fruit roll-ups, pop tarts, goldfish + oreos

fast forward a few decades: you’re a millennial mom, reading labels + realizing most store bought snacks are full of seed oils, refined sugars, artificial colors, fake flavors + other additives

and then you find my page

hi, I’m courtney! certified holistic health coach + mom of 2. i teach you how to make healthier, real food versions of the snacks we grew up on without spending hours in the kitchen

COMMENT “SNACKS” + I’ll send you a free printable with 3 of my favorite throwback snacks to get you started 🙌🏻

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

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03/06/2026

THE NON TOXIC SWAP I USE INSTEAD ✨

COMMENT “DISHWASHER” + i’ll send the link to my favorite non toxic dishwasher detergent straight to your inbox 🙌

many dishwasher detergents and pods can contain harmful chemicals, including carcinogens + endocrine disruptors. and research shows residues from these detergents can not only impact the taste of your food, but can affect your health

so ditch your toxic dishwasher detergent + try my favorite non toxic option that is made is with naturally derived ingredients and does an amazing job cleaning even the dirtiest dishes 🍽️✨

it’s one of the easiest non tox swaps you can make!

don’t forget to COMMENT “DISHWASHER” for the link 🙌🏻

and be sure to LIKE + FOLLOW for more non toxic tips ♥️

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03/05/2026

HOMEMADE REESE’S PEANUT BUTTER EGGS ✨

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

it’s that time of year 🐰🐣🌷

reese’s peanut butter eggs contain seed oils, tbhq, fake flavors + other additives so make your own instead with 6 simple ingredients you likely have on hand

YOU NEED
(use organic ingredients when possible)

* 3/4 c peanut butter
* 1/2 c almond flour, packed
* 1 tbsp maple syrup
* 3/4 c chocolate chips
* optional: 1 tsp coconut oil
* optional: flakey sea salt, for sprinkling

WHAT TO DO

- combine peanut butter, almond flour + maple syrup and mix well
- shape into 6 eggs and place on a parchment lined baking sheet
- freeze for approx 30 minutes
- melt chocolate (and coconut oil if you want the chocolate to be a little smoother)
- use a fork to coat each egg in the chocolate, making sure to let any excess drip off before returning to the parchment lined baking sheet
- if you have some extra chocolate, drizzle over the top of the eggs and sprinkle some sea salt, if desired
- place back in the freezer for 1 hour

store in an airtight container or freezer bag in the freezer

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

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

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03/04/2026

HIGH FIBER FLAX CRACKERS ✨

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

EVERYONE is talking about protein, but we can’t forget about fiber + most of us are only getting half of what we need

fiber helps with digestion, blood sugar, hormone health, gut health + glowy skin and these crackers are an easy way to make sure you’re getting enough

YOU NEED
(use organic ingredients when possible)

* 1 c flax meal
* 2 tbsp flax seeds
* 1 tsp garlic powder
* 1 tsp onion powder
* 1/2 tsp sea salt
* 1/2 c filtered water

WHAT TO DO

- preheat oven to 350
- combine dry ingredients, give them a quick mix, then add the water + stir until dough forms
- let sit 5 minutes
- place in a ball on parchment paper, then top with another sheet of parchment paper + roll to 1/8” thick
- remove top sheet, then use a pizza cutter to cut into rectangles (i usually make about 10-12 crackers)
- transfer parchment paper directly to baking sheet and bake approx 30 minutes (after 20 minutes, check every 5 minutes to make sure you’re not over baking them)

let cool + store in an airtight container about 1 week or in the fridge up to 3 weeks

how i use them:

- as is
- with dips like hummus or salsa
- top with avocado for avocado “toast”
- nut butters
- pair with cheese (perfect for charcuterie)
- top with whatever you would put in your favorite sandwich
- add some tuna or chicken salad
- top with tomato sauce, then melt some mozzarella cheese on top
- crumble on top of soup

so many ways to get in that fiber!

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

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

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03/03/2026

NON TOXIC ORAL CARE SWAPS 🦷🪥✨

COMMENT “SWAPS” + i’ll send you the exact products that helped me get my first cavity-free dentist appointment in years 🙌🏻

seven years ago after my first baby, i went to the dentist and left with a root canal

i had never had cavities before kids, so assumed it was a one off

but then every appointment after that was another cavity or an area they wanted to keep an eye on

i started dreading the dentist

after pregnancy and nursing, your body can be depleted of minerals and the oral microbiome can shift. for lots of moms, cavities suddenly become “normal”

last summer i made the switch to a mineral toothpowder that:

* helps teeth remineralize naturally
* gently whitens without harsh abrasives
* works with your oral microbiome, not against it

most conventional toothpastes contain things like sodiium lauryl sulfate (a foaming agent that can cause mouth irritation), titanium dioxide, artificial sweeteners and colors which can negatively impact your oral microbiome

but your oral microbiome plays a key role in cavity prevention, gum health + overall health, which is why it’s so important to use products that support it

not only did i leave my dentist appointment last month without any cavities or areas to keep an eye on, the hygenist told me my at home routine was working great

don’t forget to COMMENT “SWAPS” + i’ll send you the exact products that helped me get my first cavity-free dentist appointment in years 🙌🏻

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

03/02/2026

HOMEMADE NUTELLA 🍫✨

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

store bought nutella contains seed oils, refined sugar + other additives so make your own instead with 5 simple ingredients

YOU NEED
(use organic ingredients when possible)

* 2 c hazelnuts
* 1/4 c unsweetened cocoa powder
* 1/3 c coconut sugar
* 1/2 tsp vanilla
* 1/8 tsp sea salt

WHAT TO DO

- preheat oven to 400 degrees
- place hazelnuts on a parchment lined baking sheet + bake for about 8 minutes
- let cool, then use a dish towel to rub hazelnuts together to remove skins (this can take a few minutes, it’s okay if some skins remain)
- add hazelnuts to food processor and blend on low for about 5 minutes, stopping to scrape down the sides as needed
- add in the cocoa powder, coconut sugar, vanilla + sea salt and blend on low an additional 5 minutes, stopping to scrape down sides as needed

store in a mason jar at room temperature up to 2 weeks, or 1 month in the fridge

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

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

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03/02/2026

HOMEMADE GUMMY BEARS ✨

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

some gummy bears can contain 19 ingredients, including corn syrup, artificial colors and fake flavors. even the organic ones have around 13 and contain seed oils. so skip the store bought options + make your own with 3 simple ingredients!

YOU NEED

* 2 c juice of choice
* 3 scoops grass fed gelatin
* 1/8 c to 1/4 c honey (optional, you can add more or less to taste)

WHAT TO DO

- add juice to the pot
- sprinkle gelatin over the top and let bloom for a few minutes
- stir, add the honey + warm over medium heat until fully dissolved
- let it cool for about 15 minutes before adding to molds, making sure to stir occasionally
- set in the fridge for a couple of hours, then remove from molds + store in airtight container in the fridge

these last up to 2 weeks, but your kids will eat these much quicker!

a few tips:

- use organic juice with one ingredient (ie apple juice with just apples)
- avoid citrus as it can affect the gelatin
- if you don’t have molds, pour into a glass baking dish and cut into squares once set

health benefits:

in addition to being great for gut health, grass fed gelatin is good for your skin, supports your joints and helps with inflammation, metabolism, healthy brain function + sleep

don’t forget to COMMENT “GUMMIES” for the recipe! i’ll also include my link + discount code for the grass fed gelatin i use 🙌🏻

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

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SOURDOUGH STARTER ✨COMMENT “GUIDE” + i’ll send my FREE simplified guide to creating a sourdough starter straight to your...
02/28/2026

SOURDOUGH STARTER ✨

COMMENT “GUIDE” + i’ll send my FREE simplified guide to creating a sourdough starter straight to your inbox 🙌🏻

don’t be intimidated by recipes that call for grams + using a scale for all things sourdough

there’s no need to overthink it

if you’ve been wanting to make sourdough since everyone else did in 2020, don’t wait another second

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

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