Natasha's Natural Wellness and Herbal Remedies

12/09/2025

Welcome to Mineral Mondays ✨
If you're new here, get ready to learn about essential vitamins and minerals your body needs — and may be quietly craving.

Today we’re talking about Zinc, one of the most important minerals for women’s wellness.

Zinc is one of the most important minerals for women’s immunity, hormonal balance, skin health, and cellular repair — and many women are unknowingly low in it.

🌱 Herbal Allies Rich in Zinc

These herbs don’t contain large amounts of zinc, but they enhance absorption, support immunity, and strengthen the systems zinc works with:

Nettle Leaf — mineral-rich + supports nutrient uptake

Moringa Leaf — contains trace zinc + boosts immune strength

Oatstraw — supports skin, nerves, and mineral balance

Red Raspberry Leaf — nourishes reproductive system + trace minerals

Rosemary — supports cellular repair + circulation

💛 Why Women Need Zinc

Supports hormone production (especially thyroid + reproductive hormones)

Strengthens immune function

Reduces skin inflammation (acne, eczema, breakouts)

Supports gut lining repair

Aids mood, cognition, and stress resilience

Zinc is often depleted by stress, poor sleep, hormonal changes, and inflammation — making it essential for women in perimenopause, menopause, postpartum, and high-stress seasons.

🍲 Whole Food Sources

• Chickpeas
• Lentils
• Quinoa
• Eggs
• Shrimp
• Grass-fed beef or bison
• Cashews

Zinc is especially essential during:
• Perimenopause & menopause
• Chronic stress
• Low-immune seasons
• Postpartum recovery
• Active gut-healing phases

✨ Your body repairs itself beautifully when minerals are restored.
Save this for your wellness journey and nourish your body from the root.












Are Mineral Monday's Essential?

12/08/2025

If you're new, welcome to Mineral Monday — where we learn the essential nutrients our bodies need and are often quietly craving. Today we’re focusing on Zinc, a powerhouse mineral for immunity, hormones, skin repair, and gut health.

🌿 Mineral Monday: ZINC — The Repair + Resilience Mineral

Zinc is one of the most important minerals for women’s immunity, hormonal balance, skin health, and cellular repair — and many women are unknowingly low in it.

🌱 Herbal Allies Rich in Zinc

These herbs don’t contain large amounts of zinc, but they enhance absorption, support immunity, and strengthen the systems zinc works with:

Nettle Leaf — mineral-rich + supports nutrient uptake

Moringa Leaf — contains trace zinc + boosts immune strength

Oatstraw — supports skin, nerves, and mineral balance

Red Raspberry Leaf — nourishes reproductive system + trace minerals

Rosemary — supports cellular repair + circulation

🥗 Whole Food Sources of Zinc

Pumpkin seeds
Chickpeas
Lentils
Grass-fed beef or bison( and finished)
Eggs
Shrimp
Cashew
Quinoa

Tip: Pair zinc foods with vitamin C (citrus, berries, peppers) to improve absorption.

💛Why Women Need Zinc

Zinc supports:

Immune strength — helps you fight infections + recover quicker

Hormone balance — supports healthy estrogen, progesterone & thyroid function

Skin health — reduces acne, inflammation & supports wound healing

Gut lining repair — essential for digestion + reducing bloating or sensitivity

Mood & brain health — supports neurotransmitters + stress resilience

Reproductive health — vital for menstrual cycles, fertility, and healthy ovulation

Women in perimenopause, menopause, postpartum, or chronic stress cycles often have higher needs for zinc.

Zinc is often depleted by stress, poor sleep, hormonal changes, and inflammation — making it essential for women in perimenopause, menopause, postpartum, and high-stress seasons.

💛 Emotional Theme: Repair, Resilience & Self-Restoration

Zinc reminds women that healing isn’t just physical —
it’s the quiet act of rebuilding yourself from the inside out.
It supports the parts of you that feel depleted, overextended, or worn thin.

Zinc whispers:
“You are allowed to heal. You are allowed to restore. Your strength returns when you nourish yourself.”

✨ Emotional Connection
As you learn about your minerals, vitamins, and the herbs that support you, remember this:
Your body is always communicating with you. Every craving, every fatigue moment, every spark of energy is a message. Minerals don’t just nourish the body — they help you reconnect to yourself, your intuition, and your rhythm as a woman.

🔮 Chakra Spark
Today’s mineral aligns with the Solar Plexus Chakra — your center of confidence, self-trust, and inner power.
When your body is nourished, this chakra shines brighter.
When you reclaim your wellness through food and herbs, you’re not just supporting your body —
you’re rekindling your fire.

💚 From My Heart to Yours
I hope this reminder helps you tune in, slow down, and honor the woman you’re becoming — nourished, grounded, and deeply supported.

Ways to Go Deeper With Me

🧘🏽‍♀️ Join my Thursday Rise & Root Yoga Class
Move, breathe, and reconnect with your body’s wisdom.

🥗 Book Your Foundational Nutritional Assessment
Let’s explore what your body truly needs to feel balanced, energized, and supported from the inside out.

🌼 Join the Well Nourished Academy
A community for women who are ready to reclaim their health, learn holistic nutrition, and step into deeper embodiment and wellness.

✨ Nourish your body. Expand your spirit. You deserve both.

12/06/2025

Grand Rising, beautiful souls ❄️✨
Waking up to a winter wonderland this morning feels like the perfect moment to re-introduce myself and share what’s been unfolding behind the scenes.

I’m Natasha Frisk, a Functional Holistic Nutritionist, Digestive Wellness Specialist, Herbalist, and owner of Natasha’s Natural Wellness & Herbal Remedies. I’ve spent years immersed in women’s wellness, digestive health, herbal medicine, functional nutrition, and mindful movement. My work blends experience, education, intuition, and a passion for helping women feel balanced, informed, supported, and empowered in every chapter of life.

Recently, I’ve been refining and expanding my services to create a space where wellness feels accessible, grounded, and transformative — whether you're joining a virtual class, attending a workshop, or working with me one-on-one.

✨ What I Do

At Natasha’s Natural Wellness & Herbal Remedies, I help women reconnect to their bodies through:
• Functional + holistic nutrition
• Digestive and gut health support
• Herbal wellness and custom blends
• Nervous system regulation
• Movement and breathwork
• Stress and hormone balance education

My mission is to guide women toward deeper understanding, sustainable habits, and nourishment that supports real change.

✨ Virtual Classes

Here’s what you can join this winter season:

• Rise & Root Yoga — Thursdays at 9 a.m.
Breath-led, grounding movement for alignment, restoration, and nervous system balance.

• Movement Through Menopause — Saturdays at 10 a.m., beginning January 3rd
A virtual strength and mobility class supporting women through peri-, menopause, and post-menopause.

• Special Pop-Up Class — Movement Through Menopause
December 18th at 10 a.m.

✨ Courses & Webinars

• The Calm Gut Method — Enrollment Open Now
My signature gut health course, guiding you through the 5R protocol, digestive reset, and personalized strategies to improve bloating, fatigue, inflammation, food responses, and overall wellness. (Enrollment closes December 12th.)

If you're new here, welcome in.
If you’ve been walking this journey with me, thank you.
Let’s nourish this season together.

12/03/2025

Happy Wednesday!
As we get ready for tomorrow’s 3 Roots to Balance Gut Health webinar, I wanted to share something special with you.

Last year, I hosted a gut health webinar that many of you loved — and it’s still one of my most-watched educational videos.
If you’ve ever wondered:
🌿 Why your digestion feels off
🌿 Why you feel tired after eating
🌿 Why bloating shows up at random
🌿 Or what “gut health” really means for women’s hormones and overall wellness…

…this replay is the perfect preview before tomorrow’s live class.

🎥 Watch the webinar as a preview 🙂👍🏽

Tomorrow night, we dive even deeper into the three essential roots of a healthy, balanced gut — and how to start supporting your digestion naturally.

📅 LIVE Webinar
Thursday at 6:30 PM
“3 Roots to Balance Gut Health”

If you haven’t registered yet, now is the perfect time to reserve your space.
Your gut will thank you. 💛

Discover the key to a healthier life as we delve into the fascinating world of gut health.During this event, we will explore the crucial role that our gut pl...

12/03/2025

Is Your Gut Trying to Tell You Something?

Bloating. Discomfort. Mood shifts. Feeling “off” after meals.

If your digestion has been talking to you… this is your sign to listen.

On December 4th, I’m teaching a FREE live webinar:

3 Root Causes of Gut Imbalance & How to Begin Calming Your Digestion Naturally
—and I would love for you to join me.

In this class, we’re diving into WHY your gut feels the way it does and the simple, nourishing steps you can start using right away.

Here’s a peek at what you’ll learn:

● Why stress changes your digestion instantly
● How hormones in perimenopause + menopause impact your gut
● The difference between inflammation vs. sensitivity
● Foods that calm your gut lining (with real examples)
●Herbs that soothe bloating, irritation, & overwhelm
● Daily rituals that support digestion without overwhelm
●What your gut symptoms are actually trying to tell you.

🌿 Tools I’ll be teaching in class:

💛 Ginger + fennel “bloat-soothing” tea
💛 4-step mindful meal method
💛 Fiber-balancing swaps
💛 Stress–gut nervous system reset
💛 Warm meal digestive reset
💛 My simple 3-question “trigger tracker”
💛 Hormone-supporting food pairings

Real tools. Real examples. Immediate relief.

💛 This webinar is for you if…

• Your gut feels off
• Stress hits your stomach first
• Your digestion has changed in midlife
• You want natural support that fits real life
• You’re ready to understand your body more clearly

✨ Ready to join?

Comment WEBINAR or message me privately and I’ll send you the link.
Let’s bring calm back to your digestion. 🌿✨

12/02/2025

Happy Tuesday! Let’s talk Fiber

Not sure how much fiber you need, or where to get it? 🧐
You’re not alone — most people fall short by a considerable amount.

Swipe through to learn:
✅ How much fiber you should eat
✅ The best foods to get it
✅ Easy tips to add more every day

Small changes like choosing whole grains, adding beans to meals, or snacking on fruit can make a real difference in digestion, hormone balance, heart health, and overall fullness. 💪🍎

If you’re wanting deeper support with your gut health and digestion:

✨ Join my 3 Roots to Balance Gut Health Webinar – December 4th at 6:30 PM

✨ Enrollment is open for the Calm Gut Method Course starting December 14th

Both are perfect if you’re ready to understand your gut better, improve regularity, reduce bloat, and nourish your whole body from the inside out.

🛟 Save this post to refer back to later.

12/01/2025

✨ Welcome to December ✨

The final month of the year is here, and it’s your reminder that you still matter in the middle of all the holiday noise.

December is a beautiful time to
🌿 reset your rhythms
🌿 nourish your gut + hormones
🌿 support your nervous system
🌿 and recommit to the way you want to feel in your body

I’m so grateful for this community and all the ways you continue to show up for your wellness. This month, I’ve created spaces to support your gut, your stress, your sleep, and your transition through perimenopause and menopause:

December Offerings

🫶 3 Roots to Balance Gut Health Webinar
Thursday, December 4 · 6:30 pm
Learn the three foundational roots to support your digestive system and overall health.

😌 Rest Before the Holidays – Stress, Breath & Body Reset for Women
Sunday, December 7 · 3:00 pm
A gentle class to release stress, reconnect with your breath, and reset your body before the holiday rush.

🧘‍♀️ Rise & Root Yoga
Every Thursday · 9:00 am
A grounding practice to help you root into your body, build strength, and move with intention.

🌿 Calm Gut Method – Winter Group Start
Begins Sunday, December 14 · $97
A guided digestive wellness series to calm, nourish, and rebalance your gut.

🌙 Stress, Digestion & Sleep Masterclass
Sunday, December 21 · 1:00 pm
Explore the powerful connection between your stress response, gut health, and restful sleep.

🔥 NEW: Menopause Movement Pop-Up Class Thursday, December 11 · 1:00 pm
A special movement class designed to support women in perimenopause + menopause with strength, mobility, and nervous system support.

✨ Full Menopause Movement series begins in January – Thursdays in the afternoon (time announcement coming soon!).

If you’re feeling called to reset, restore, or finally put yourself back on the list, this is your sign. 💚

📩 Send me a DM or email to save your spot, get links, or ask which class or program is right for you.

Let’s finish this year nourished, not depleted.

12/01/2025

🌸 Welcome to Mineral Mondays

If you’re new here, get ready to learn about the essential vitamins, minerals, and nutrients your body needs — and may be quietly craving. Today we’re focusing on Potassium, one of the most overlooked electrolytes for women’s health.

Potassium is known as “The Balancer.”
It keeps your muscles, nerves, heart, and fluid levels balanced — and when it’s low, your whole system feels it.

Potassium is one of the most essential minerals for women’s wellness — especially during perimenopause and menopause — because it helps keep the nervous system, hormones, heart, and hydration in harmony.

Many women don’t realize that low potassium can feel like:

Fatigue

Muscle cramps

Mood swings

Heart palpitations

Feeling dehydrated even after drinking water

Headaches

Irritability or anxiety

Potassium is an electrolyte, which means it helps your cells hold water, maintain energy, and communicate properly.
When it’s low, the whole body feels “off.”

✨ Why women need potassium:

●Supports hormone balance
●Eases water retention + bloating
●Smooths the transition through perimenopause
●Helps regulate blood pressure
●Supports stress response + adrenal function
●Helps maintain steady energy
●Supports muscle + nerve function

Top Food Sources:
●Avocado
●Bananas
●Spinach & Swiss chard
●Sweet potatoes
●Salmon
●Coconut water
●White beans

Herbal Allies Rich in Potassium:

🌿 Nettle Leaf
🌿 Dandelion Leaf
🌿 Oatstraw
🌿 Alfalfa
🌿 Red raspberry leaf

These herbs nourish minerals, reduce cramps, support hydration, and gently restore adrenal balance.

Potassium helps your body shift from tension to flow, fatigue to steadiness, and overwhelm to grounded energy.

If your stress is high, your hormones are shifting, or your energy feels unpredictable — your body may be calling for more potassium.

✨ Want to nourish your minerals naturally?

Try adding one potassium-rich food + one herbal ally into your daily rhythm this week.
Even small shifts bring big impact.

🌱 ✨ Join me this Thursday!

I’m hosting a Gut Health Webinar this Thursday — and YES, gut health + mineral balance go hand in hand.
If you're ready to improve digestion, energy, and overall wellness…
💛 You won’t want to miss this.
Comment Gut Health and I will send you the link.

11/30/2025

After a much-needed family weekend and a quiet walk through the woods this morning, I’m reflecting on how powerful this time of year can be.

The last month of the year asks us to pause.
To notice our growth.
To acknowledge the places we’re still healing.
And to give ourselves permission to begin again.

If you’re newer to prioritizing your well-being or returning to yourself after a long season of giving… please know that it’s okay to feel vulnerable.
It’s okay if emotions rise.
It’s okay if this chapter feels unfamiliar.

You’re not navigating this alone — I’m here to support you every step of the way.

And if you’re ready to understand your body on a deeper level, this Thursday, December 4th at 6:30pm I’m hosting my Three Root Gut Health Balance Webinar.
We’ll talk about digestion, hormones, energy, and what it truly means to bring your gut back into harmony.

Thank you for being part of this community.
Thank you for choosing yourself.
Let’s walk into December with clarity, courage, and care — together. 🤎✨

11/29/2025

Happy Shop Small Business Saturday, beautiful souls 💚
Today is all about celebrating and supporting the heart of our communities — small, local, women-led businesses. I’m so grateful to share a few gentle, nourishing specials created with intention and love.

Whether you’re looking to support your hormones, digestion, stress, or simply bring more balance into your day-to-day wellness routine, these bundles are here to meet you where you are. 🌿✨

🌿 Wellness Starter Bundle — $29
1 Signature Tea Blend + 1 Nutritional Guide + 1 Recipe Card
A perfect little boost of nourishment.

🌿 Hormone Harmony Mini Bundle — $32
She-Ra or Harmony Nourish + Women’s Health Guide + “Stress Less Rituals” PDF
Beautiful support for perimenopause & menopause.

🌱 Shop Small Bonus Add-On
Book any consultation today & receive:
• A free nutritional guide
• A tea sample
• $5 off any full-size tea
• A wellness journal prompt sheet

🌿 Mini Consult Special — $45
A gentle 20-minute session for stress, digestion, or hormone support.

Thank you for supporting a small, heart-led wellness practice.
Your presence here means more than you know — and today is all about celebrating you and the beautiful things we create together through holistic, intentional wellness. 💛

Send a DM or comment below to claim any of today’s specials.
Happy Shop Small Business Saturday! 💚✨

With love,
Natasha