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gifts for men

Top Gifts For Men (Ideas For Father’s Day, Bday, and More)

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What do you do for gifts when the man in your life is hard to shop for? I’ve been trying to answer that question for years. It always seems tougher to find good gift ideas for men than it does for women.

This post includes some of the best Father’s Day and birthday gifts I’ve found over the years. It also includes unique Father’s Day gifts that other family members have enjoyed and items on their wishlists. You can also check out my Christmas gifts for men gift guide for even more ideas!

Father’s Day Gift Guide

Your dad, husband, uncle, etc., probably doesn’t need another tie. And a lot of gift guides for men recommend things like an Apple Watch, Airpods, and gadgets like Bluetooth speakers. These give off a lot of EMF waves that I’m not comfortable with.

If you’re looking for a gift he’ll use and love, here are some of my favorite ideas for men that I’ve given or that my dad mentioned he loves. You can even pair it with a heartfelt Father’s Day gift card.

Food and Drink 

You know that old saying: the way to a man’s heart is through his stomach? What guy doesn’t love some good tasting food? Here are some healthy food and drink options any man will love!

  • Water Bottles –  If Dad needs to stay hydrated on the go, then a nice water bottle or tumbler can be a good gift. I like this RTIC Tumbler and it performs as well as the high-priced Yei. A water bottle from Clearly Filtered is another great option. It has a built-in water filter so Dad can refill it from anywhere.
  • Whiskey Glass Set – A crystal whiskey glass set is a great gift for any man who loves a good whiskey or bourbon. They’re freezable to keep drinks cold and feature a detailed 3D replica of the Grand Canyon.  
  • Ice Shaker – This drink tumbler keeps drinks cold for up to 36 hours. Plus they come in all sorts of specialty designs. 
  • Grill – A grill upgrade or a new set of grilling tools is a classic Father’s Day gift. It’s the gift that keeps on giving in the form of delicious barbecue all summer long. Plus, here are my tips for healthy grilling.
  • Laila Ali Spices – My friend Laili Ali (yes, the daughter of Mohammed Ali!) handcrafted her own line of delicious spices and seasonings with quality ingredients. Pick up some here and get 15% off with code WellnessMama15
  • BBQ Sauces  – Looking for something small for the kids to give? These healthy BBQ sauces come in different flavors. You can even make a gift box with a variety of seasonings, marinades, and unique yet healthy food items.
  • Meat Subscription Box– Forget the fruit of the month club (although I’m not hating on fruit!). Dad can get grass-fed and organic meat with a meat subscription box from ButcherBox, Wild Pastures, or Vital Choice.
  • Coffee maker – Get him an espresso machine or a Chemex for a pour over coffee. Try it with Purity Coffee for a smooth flavor without any of the toxins or pesticides found in regular coffee. And Four Sigmatic mushroom coffee is the perfect healthy, convenient coffee mix.
  • Hot Sauce – Gift Dad some tasty (and healthy) buffalo sauce or steak sauce from Primal Kitchen. Or try some of this organic habanero hot sauce.
  • Pizza Oven – This is a bigger item but it adds ambiance to your outdoor space. Ooni pizza ovens can be more affordable than the handbuilt brick versions and they cook the food on a stone surface for amazing flavor. They’re not just for pizzas, but they’re great for adding a smoky flavor to meat and veggie dishes too.
  • Paleo Valley – They offer clean supplements and foods that are perfect for busy lifestyles. Their grass-fed beef sticks are a family favorite. 
  • Chef Knives – Is dad into cooking? Gift him some of the world’s sharpest knives from Chef’s Foundry for easy food prep! 

Camping and Outdoors

These gifts are great because they combine a physical gift that leads to a camping experience as well. Camping is a great family activity with some major health benefits. One study found that a week of camping without artificial light drastically improved circadian rhythm and sleep. If your guy likes camping, here are a few great gear options:

  • Solo Fire Pit – I got this amazing backyard fire pit as part of my backyard makeover (I also more recently built a backyard sauna!).The Solo stove burns wood much more efficiently and directs heat exactly where you’d want it, without the smoke. It looks super sleek too.
  • Knife – This folding knife is something your husband or dad can use all the time. Many men carry knives that they use for anything and everything. A high quality folding knife (or any knife really) is a classic guy gift and a pretty safe bet he’ll love and appreciate it.
  • Flashlight – Our family loves this Surefire flashlight and it goes with us when we travel. It’s super bright and small enough to fit in a pocket. We’ve had this flashlight forever and use it for everything!
  • Firestarter Kit – Useful tool to start fires without matches or a lighter.
  • Survival Water Filters – The Lifestraw or Sawyer Water Filter fit in your pocket. Perfect for camping or travelling. 
  • Smart Wool Socks – Warm but not sweaty and they keep feet dry. Great socks for hiking, skiing, or everyday use.
  • 30-Day Lantern – A really long-lasting lantern for the outdoorsman who loves to camp.
  • Tactical Pen – More than just a pen, this multi-tool works in all conditions and can break a car window if a person is trapped.
  • Camping Hammock – A portable hammock that fits in a small bag and is great for travel, camping, or lounging in the backyard while listening to podcasts.

Experience-Based Gifts for Men

I firmly believe the best gifts are often things you can’t wrap. In our house, experience gifts always beat material gifts and we choose these whenever possible. They can also make a great last-minute gift since you don’t have to wait for shipping.

Search your area for adventurous offerings like pole vaulting, fishing, diving, sailing, rowing, kayaking, or even juggling! Mixing it up keeps things interesting and could lead to a new date night idea or family pastime.

  • Time Off –  One thing all parents need is some time off to recharge! Find some time in the schedule for him to camp, hunt, go hiking, or play sports. If you like, buy him some gear to go with the experience present so he has something to open.
  • Massage Classes – The Melt online massage course (all PG, I promise!), makes a great gift for couples. Pair it with some homemade massage oil. 
  • Adventure Experience –  Think fishing charter with his friends, a surfing or water skiing lesson if you live by the water, or if your guy is adventurous, sky diving! Scuba certifications can make a great couple’s gift too. You can go through the process together and end up with a great hobby to enjoy in the future.
  • Homebrew – If your man likes beer, try a homebrewing beer kit as a fun new hobby. This book is a great guide for getting started. You can get him a complete homebrew kit here with some organic hops to go with it.
  • Sports – Sports-related experiences are a hit with many guys. One of my biggest gifts ever was gifting tickets to spring training for his favorite team. Tickets to go see their teams play are also a big hit. 
  • Pickle Ball Paddle – If he’s caught the pickle ball bug, then how about a new paddle? This one comes with a cover. 

Sentimental Gifts

  • Custom Fleece Quilt – If he has a lot of old, sentimental t-shirts, here’s a fun way to get some more use from them. Instead of them sitting in a box in the closet for years, you can make an easy handmade keepsake quilt. This would be a great gift for a child or other relative as well! 
  • “I Love You Because” Calendar – This scrapbook calendar is budget-friendly and also sentimental. Add your own photos from date nights, your wedding, family trips, etc., to each month. 
  • A Note a Day – Make the holiday extra special with a handwritten note for each day of the year with something you love about them. These can range from heartfelt and romantic to silly.
  • Photobook – I make photobooks from Mixbook for the kids every year and they’re a great way to document fun memories. Try making one for Dad or your significant other!

Tech Gifts

  • Defender Pad –  If your guy works on a computer a lot, a protective laptop board is a great gift. This board makes it easier to work with a laptop on your lap. It also protects the stomach and lower areas from the heat and radiation. 
  • Drone – Most men dream of flying at one time or another. A drone is a great way to experience it by flying his own personal aircraft. This is one of the better affordable drones on the market and would make any man a happy camper! Or see more options here if you want to splurge. 
  • Healthy Wearables – Unlike a smart watch or fitness trackers that emit radiation, try a wearable that positively influences health. The Apollo Neuro uses calming frequencies for less stress and better sleep. I also love the WAVwatch that uses healing frequencies for a wide variety of health issues. 
  • Daylight Computer – The Daylight Computer is unlike any I’ve ever used. It has a paperlike display with no bluelight so it’s like reading a book. However, they can still use it with all their favorite apps. 

Fitness Gifts

If your guy is into health and fitness, here are some gifts that will fit his lifestyle. I’ve included things to support workouts and recovery and track progress. 

  • Sauna Blanket – In between (and during) workout days I like to get some sauna sessions in for better fitness. I love this portable and compact sauna blanket from HigherDOSE (they also make great PEMF mats!). Use code WELLNESSMAMA15 for 15% off.
  • Rumble Roller – The rumble roller is one of my favorite gifts of all time. It’s an at home deep tissue massage that’s great for athletes or relieving stress. Check out their different options here.
  • Myobuddy Massager – This massager tool (can you tell I love massage?) relaxes tight muscles. It has 3 speeds and uses heat and percussive technology to work trigger points.
  • Oura Ring – I’ve had my Oura ring for years now and it’s a great way to track everything from HRV to deep sleep. It offers actionable insights and personalized recommendations. 
  • Native Path – Healthy protein is a must and Native Path grass-fed collagen makes adding joint and muscle support easy.  
  • Kettlebells – Kettlebells make workouts easier and more convenient. Plus they’re compact and there are so many workout options with them. 
  • Vibration Plate – The Power Plate is great for recovery or during workouts to add another layer of challenge. It activates more muscles, increases fat burn, and is even used by Clint Eastwood, Mark Wahlberg, and more. 
  • Cold Plunge – If he’s into extreme wellness, then try out a cold plunge! Check it out here and read more about the health benefits here. 
  • Creatine Gummies – Delicious, cherry flavored gummies that supply creatine for better energy, focus, cognition, and endurance. 
  • Electrolytes – My whole family loves LMNT balanced electrolytes for hot or active days. The packets are convenient for travel, but I also love their new canned drinks. 
  • Wearable Red Light – FlexBeam has a unique red light device they can actually wear. It uses both red and near-infrared light therapy to stimulate cell energy production and faster healing. 
  • Pranamat – This looks like it wouldn’t feel nice, but it actually activates acupressure points to relax muscles. I’ve noticed faster recovery and better sleep from using my Pranamat. 

Skincare

We often think of skincare when it comes to women, but men have skin too. And for men who have sensitive skin or really thick facial hair, natural shaving options are also a great gift. Here are some ideas that have been a hit over the years. 

Even More Gifts For Men

  • The Best Wallet – Men can be tough on wallets. My dad used to go through one a year! If he likes the best of things (that will last!), this leather wallet comes with a lifetime guarantee. Saddleback leather also has lots of other high-quality leather items and I own several. 
  • Notebook or Journal – These are perfect for jotting down thoughts and ideas, taking notes, setting goals, and keeping track of schedules. A bullet journal serves as a journal, calendar, and notebook in one. I also love the Moleskine which comes in different sizes and styles or this 5 minute journal.
  • Giant Tumble Tower – It’s like a game of Jenga but jumbo sized. This is a great activity to do with the kids or grandkids. 

Tell Him You Appreciate Him!

I suspect most husbands/dads would love to hear more that we appreciate them! A handwritten Father’s Day card and a big hug can go a long way when it comes to the perfect gift for Dad.

What gifts for men have been a hit in your experience? Which of the ideas above do you think he’d like? Leave a comment and share below!

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Italian chopped salad

Italian Chopped Chicken Salad Recipe

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I eat a lot of salads this time of year. Actually, I eat salads for most of the seasons! This Italian chopped salad skips the lettuce and adds Italian grinder flavors to chicken instead. It’s high in protein and my family can’t get enough!

Italian Grinder Chopped Salad

If you’ve ever been to a sub shop or Italian restaurant you’ve probably had an Italian grinder sandwich. They’re known for their salty, tangy flavor with satisfying fats and lots of crunch from veggies. And while I do eat some grains now, anytime I can load up on veggies or protein instead I’m all in.

An Italian chopped salad recipe is like all of the flavors of the sub sandwich, but without the bread. Some of the recipes I’ve seen add the meat, banana peppers, and dressing to chopped lettuce. While I’m all for veggies and eat lots of salads, I wanted to try something a little different. 

The result is this spin on chicken salad. It still has a mayo base, but it has Italian flavors instead. 

Making Italian Chopped Chicken Salad

At first glance the ingredients list might look a little long, but truly, this recipe comes together quickly. It does require a little knife work (it’s called chopped after all!), but this helps combine the flavors better. You’re not getting a big chunk of anything, but a variety of flavors packed throughout. 

The shredded chicken absorbs the chicken really well to give this more of that classic chopped grinder texture. 

Tweak to Taste

If you’re like me you might love pickled things and tangy tastes. Feel free to add an extra splash of banna pepper juice or red wine vinegar if you want more tang here. And if you don’t have salami, any similar meat will work. Ham, prosciutto, or spicy pepperoni are all great ideas. 

I’ve also included two different types of cheeses. I recommend using both the feta and provolone because they offer subtly different flavors and textures that add to the overall flavor bomb here. Or you can just use one of the two and double the amount if preferred. 

I also like to use freshly cracked black pepper for this. When peppercorns are freshly cracked they release their fragrance volatile oils that give dishes a major flavor boost. Sometimes I’ll also finish with Maldon flaky sea salt for more texture and enhanced flavor. 

How to Serve Italian Chopped Salad 

You could eat this by the forkful (it’s SO good!). However, it also works as a filling or dip. Serve it over chopped leafy greens or even iceberg lettuce for maximum crunch. It also works well as filling in a lettuce wrap or in a sandwich with sourdough bread. 

Or just use it as a dip with some healthy crackers or fresh veggies like sliced cucumbers, bell peppers, carrots, or celery sticks. 

Here’s how to make it!

Italian Grinder Chopped Chicken Salad

This tastes just like an Italian grinder sandwich but without the bread! High in protein and full of flavor.

  • 2 cups shredded cooked chicken
  • ¼ lb salami or soppressata (diced)
  • ¼ lb pepperoni (diced)
  • ¼ cup provolone cheese (thick-sliced and diced)
  • ¼ cup crumbled feta cheese
  • ⅔ cup grape tomatoes (diced)
  • ⅓ cup banana peppers (diced)
  • ½ red onion (thinly sliced or diced)

  • In a small bowl or glass measuring cup, whisk together all dressing ingredients until smooth.

  • Taste and adjust as needed. The dressing should have a tangy kick.

  • In a large bowl, combine the chicken, salami, pepperoni, provolone, feta, tomatoes, banana peppers, and red onion.

  • Pour most of the dressing over the salad and toss well to evenly coat. Add the remaining dressing if needed.

  • Serve immediately or store in an airtight container in the refrigerator for up to 4 days.

Nutrition Facts

Italian Grinder Chopped Chicken Salad

Amount Per Serving (1 serving)

Calories 442
Calories from Fat 324

% Daily Value*

Fat 36g55%

Saturated Fat 11g69%

Trans Fat 0.3g

Polyunsaturated Fat 11g

Monounsaturated Fat 12g

Cholesterol 88mg29%

Sodium 1157mg50%

Potassium 332mg9%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 1g1%

Protein 24g48%

Vitamin A 306IU6%

Vitamin C 9mg11%

Calcium 146mg15%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Shelf Life and Storage

The salad absorbs dressing as it sits. Stir and add a little extra dressing before serving if needed. It will last up to 4 days in an airtight container in the fridge.

More Chicken Salad Variations

What are some of your favorite recipes that reinvent classic foods? Share in the comments!

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potassium benefits

It’s More Than Just Bananas

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A decade ago, if you’d asked me about potassium, I probably would have said something vague about bananas and muscle cramps. That was about the extent of what I understood. But the more I’ve learned about minerals and the body’s electrical system, the more convinced I am that potassium is one of the most overlooked pieces of the wellness puzzle.

This matters more now than ever because many of us are living in a strange combination of overfed and undernourished. We often consume plenty of calories while still missing the minerals that help the body produce energy, regulate stress, and communicate at the cellular level. I’ve talked before about “nature deficit disorder” and how disconnected we’ve become from the rhythms and foods humans traditionally relied on. Potassium is one of the missing puzzle pieces from those natural rhythms. 

Our ancestors ate potassium-rich foods like roots, fruits, broths, and mineral-rich plants. However, modern diets often contain far less of these foods and minerals in general. When I intentionally replenished potassium alongside sodium and magnesium, I noticed a dramatic difference in my energy, mood, and overall resilience.

Why Potassium Is So Important

Potassium is considered the body’s primary intracellular electrolyte. Simply put, most potassium exists inside our cells. Sodium, by contrast, mostly exists outside the cells. Together, these minerals help create the electrical charge that allows the body to function properly. Understanding this process really changed how I thought about health. 

We tend to think of the body mainly as a chemical system, but it’s also electrical. Every heartbeat, muscle contraction, nerve impulse, and brain signal relies on electrical communication. Potassium helps regulate that communication.

It influences how cells fire, how muscles contract, how the heart maintains rhythm, and even how calm or stressed we feel. When potassium is low, those systems can become less stable. This is one reason why deficiency symptoms can show up in so many different ways.

I like to think of the three major electrolytes in simple terms. Sodium is the charger, magnesium is the relaxer, and potassium is the balancer. Potassium helps stabilize the system. It works behind the scenes to help the body maintain steady energy and proper communication between cells. Without enough potassium, the body can start to feel like it’s running on unstable wiring.

Understanding the Sodium-Potassium Pump

One of the most fascinating parts of potassium’s role in the body is how it works in the sodium-potassium pump. This process constantly moves sodium and potassium in and out of cells to maintain electrical balance. It happens continuously, all day long, and it requires an enormous amount of energy from the body to keep running.

This electrical exchange powers many of the systems we depend on every second of the day. It supports nerve signaling, brain function, muscle movement, heartbeat rhythm, and cellular energy production. Our body uses a huge percentage of energy to maintain this electrical balance. That’s part of why minerals matter so much for overall health and energy levels.

When potassium levels are too low, this system becomes less efficient. The result can look like fatigue, brain fog, sluggish metabolism, blood sugar issues, feeling anxious and overstimulated. It’s one reason why I think minerals are often missing from the conversation around chronic stress and low energy. We can focus so heavily on hormones and calories while overlooking the minerals that help power the body in the first place.

Calming Potassium For the Nervous System

Potassium also plays a major role in regulating the nervous system. Sodium activates nerve signals, while potassium resets the nerves afterward so they can fire normally again. Without enough potassium, nerves overreact or stay in a heightened state longer than they should.

This may help explain why low potassium is sometimes connected to symptoms like heart palpitations, twitching, internal shakiness, or anxious feelings. I find this especially interesting because so many people today seem stuck in a constant fight-or-flight state. Stress management matters, but minerals help the nervous system feel safe enough to calm down.

Once I focused on getting enough minerals everyday, I felt calmer without trying so hard to relax. It wasn’t that stress disappeared from life, but my nervous system felt more resilient and less reactive. Potassium seems to act almost like a stabilizing signal to the body, helping everything function more smoothly and steadily.

The Potassium and Blood Sugar Connection

Another area where potassium plays a surprisingly important role is blood sugar regulation. Cells require potassium to take in glucose. When potassium is too low, insulin can become less effective. This then means the body has to work harder to maintain stable blood sugar.

So low potassium can sometimes mimic insulin resistance, even in people who are otherwise eating a nutrient-dense diet. This connection is especially important during hormonally demanding seasons of life like pregnancy, postpartum, perimenopause, and menopause. Our body needs even more minerals (by a lot!) during these times.

I’ve become increasingly convinced that many blood sugar and energy issues aren’t just about carbs or calories alone. The body also needs the right mineral balance to use energy. Potassium is one of the minerals that makes that process possible.

Why Potassium is a Missing Piece For Many

Most people simply aren’t getting enough potassium anymore. Estimates vary, but many experts suggest adults need about 3,400 to 4,700 milligrams per day. Most people barely get half of that. 

Part of the problem is that modern diets look very different from ancestral diets. In the past we ate potassium-rich foods everyday through roots, fruits, leafy plants, and mineral-rich broths. Today, many diets are heavily based around processed foods that are high in sodium but very low in potassium. This creates an imbalance that can affect hydration, blood pressure, and cellular function.

Another factor is that some people avoid foods naturally rich in potassium. Low-carb and ketogenic diets, while helpful for some people in certain situations, often eliminate potassium rich foods. These include fruit, potatoes, and beans, some of the best dietary sources of potassium. I think there’s a balance here. While those approaches can have benefits, it’s important to intentionally replace the minerals those foods would normally provide.

Stress also increases potassium loss. When cortisol is chronically high, it changes the way the kidneys handle minerals. And then we’re getting rid of more potassium through urine. So ongoing stress doesn’t just affect us emotionally. It changes the body’s mineral balance in very real physical ways.

Potassium and Digestive Health

Surprisingly, potassium also plays a vital role in our digestion. Digestive tract muscles rely on potassium to contract and move food through the gut. When potassium is low, digestion can be sluggish.

You might notice constipation, bloating, and food moving through too slowly. Many people only think about fiber when it comes to digestive health, but minerals are just as important. Minerals help the digestive system muscles function normally. Proper hydration also hinges on adequate electrolytes. Another reason why potassium matters for gut health.

Signs You Have Low Potassium

Testing for potassium has its limits and I don’t think blood tests are the most accurate option here. Low potassium is hard to identify because the blood tests don’t give a clear picture of what’s happening inside cells. Our body tightly regulates potassium blood levels, even if our stores are low. 

That said, there are several symptoms that can clue us in to low potassium levels. These include:

  • Fatigue
  • Muscle cramps
  • Constipation, bloating, and digestive issues
  • Blood sugar swings
  • Heart palpitations and high blood pressure
  • Anxiety or feeling shaky internally
  • Fluid retention and salt cravings (the body’s way of trying to rebalance electrolytes)

Of course, these symptoms can have many possible causes, and potassium isn’t always the answer. But I think it’s important we at least consider minerals as part of the conversation, especially because deficiency is so common and often overlooked.

Potassium, Sodium, and Magnesium Play Well Together

I hardly think about potassium as a stand alone mineral anymore because it works so closely with sodium and magnesium. These three minerals form what I think of as the electrolyte trifecta.

Sodium helps regulate fluid balance outside the cells. Potassium helps regulate balance inside the cells. Lastly, magnesium supports the processes that allow everything to function properly together. When one mineral is low, our body has a harder time using the other minerals effectively.

For example, If we’re low on potassium the body can hold onto too much sodium. This leads to puffiness and elevated blood pressure. It can also make magnesium supplements feel less effective because the electrical balance inside the cells still isn’t functioning optimally. This interconnectedness is one reason why focusing on just one mineral in isolation often doesn’t fully solve the problem.

Best Food Sources of Potassium

Many whole foods have potassium, we just have to prioritize eating them. Some of the richest sources include: 

  • Potatoes and sweet potatoes
  • Avocados
  • White beans
  • Coconut water
  • Leafy greens and spinach
  • Citrus fruits and melons
  • Squash
  • Tomatoes
  • Salmon
  • Beets
  • Kiwi
  • Pomegranate

Most of us think of bananas, but they have less potassium compared to many of the above foods… even though they tend to get all of the credit.  

I prioritize potassium-rich foods seasonally whenever possible. During warmer months, I naturally crave more hydrating foods like fruit and coconut water, especially after workouts or sauna sessions. In colder months, I tend to rely more on root vegetables and warming meals. I’ve found that simply increasing these foods consistently can make a noticeable difference in energy and hydration.

A Note About Potassium Supplements

While I prioritize potassium rich foods, I also add some supplemental potassium. Let me give an important caveat here though. 

When it comes to adding extra magnesium and sodium into our diet, most of us can tolerate fairly large amounts. On the other hand, potassium levels more rapidly shift and too much can be dangerous. These symptoms can range from muscle weakness and heart palpitations to serious heart problems.

Over-the-counter potassium supplements contain relatively small doses and are tightly controlled. Since potassium affects heart rhythm and electrical signaling, balance matters much more than taking large amounts.

I prefer to start with food first and use LMNT electrolytes as needed for balanced mineral intake. Then if I feel like I need some more, I’ll take a potassium supplement. As always, this is highly individualized, and it’s important to pay attention to how your own body responds.

Potassium and the “Electrical Body”

One concept I keep coming back to is the idea that the body is fundamentally electrical. Minerals aren’t just nutrients in the traditional sense. They help create the electrical environment that lets our cells communicate.

Potassium plays a major role in maintaining that stable electrical environment. When levels are good we have more steady energy, calmer nerve signaling, more stable blood sugar, smoother muscle function, and balanced hydration. When levels are too low, we instead start to feel overstimulated yet exhausted at the same time.

It’s one reason why people often notice huge improvements when they finally address mineral deficiencies. Sometimes what feels like chronic stress or low energy may partly be the body struggling to maintain electrical balance at the cellular level.

Final Thoughts on Potassium

The deeper I dive into mineral health, the more convinced I am that potassium is one of the most underrated nutrients in modern wellness. It affects nearly every system in the body, from the nervous system and hormones to digestion, blood sugar, and energy production. Yet most people get far less than the body needs. Especially in today’s high-stress, highly processed modern environment.

For me, focusing on potassium alongside sodium and magnesium was one of the most noticeable foundational shifts I’ve made for my health. I noticed feeling calmer, more energized, and more resilient overall. While potassium isn’t a magic fix, the body functions remarkably better when we give it the minerals it needs.

Do you try to get potassium in your diet? What are some ways you try to get enough? Leave a comment and let us know!

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lemonade popsicles

Hibiscus Lemonade Popsicles Recipe

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What’s better than an ice cold popsicle on a hot day? A nutrient-dense popsicle made with whole foods and healthy herbs! A few months ago I made mango golden milk popsicles, and recently I tried these hibiscus lemonade popsicles. 

They’re high in vitamin C and antioxidants, perfect for keeping the immune system strong. 

Immune System Support

Not so fun fact… according to Cleveland Clinic enteroviruses sicken more than 15 million Americans every year. And these types of viruses are much more common in the summer months. Public swimming pools, running around with the neighborhood kids, everyone touching the same baseball. There are plenty of reasons why kids still need immune system support all year long. And adults too! 

During cold and flu season I’ll sometimes make these elderberry popsicles. Really, they’re delicious all year round. But there’s something special and classic about an icy pitcher of lemonade in the summertime. These hibiscus lemonade popsicles have the same flavor, but with a fruity twist and in popsicle form. 

Lemon Benefits

Obviously, we need lemons to make lemonade popsicles. They’re naturally rich in vitamin C and flavonoids that are linked with various health benefits. The citric acid can increase urine pH and discourage kidney stones from forming. One study found those who ate more flavonoids had less risk of heart failure, ischemic heart disease, and stroke. 

“Flavonoids metabolize and protect the heart when they interact with the gut microbiome (microorganisms in the digestive system). Their activities are associated with decreased blood pressure with 15% of the association between flavonoid-rich foods and systolic blood pressure.”

Nutrient Rich Hibiscus

Hibiscus flowers are gorgeous with their huge, vibrant blooms. They’re also really good for you. They’ve been used traditionally for thousands of years to help cool the body and support the cardiovascular system. In some areas they’ve been used for coughs, sore throats, and upper respiratory congestion.

Hibiscus also helps with digestion and insomnia. Thanks to its high vitamin C and antioxidant levels it helps the immune system and overall cell health. Plus, hibiscus can help prevent urinary tract infections (UTIs) and may inhibit candida and fungal overgrowth. 

Cooling Rosehips

Rosehips are another herb I reach for when I need something high in vitamin C. They’re rich in flavonoid antioxidants and help nourish the body. Rosehips have a cooling and toning action on the body’s tissues, which is perfect for warm summer days. 

These herbal lemonade popsicles are a great way to cool off and stay healthy during the warmer months. But they taste delicious all year long. Here’s how to make them!

Hibiscus Lemonade Popsicles Recipe

  • Boil 3/4 cup of the water and steep the hibiscus and rosehips for 10 minutes. Strain and let cool to room temperature.

  • Add in the rest of the water, honey, and lemon juice and stir well to combine.

  • Pour the lemonade popsicle mixture into your popsicle molds and freeze for several hours or overnight until firm.

Nutrition Facts

Hibiscus Lemonade Popsicles Recipe

Amount Per Serving (1 popsicle)

Calories 49

% Daily Value*

Fat 0.03g0%

Saturated Fat 0.003g0%

Polyunsaturated Fat 0.002g

Sodium 4mg0%

Potassium 29mg1%

Carbohydrates 13g4%

Fiber 1g4%

Sugar 12g13%

Protein 0.1g0%

Vitamin A 122IU2%

Vitamin C 14mg17%

Calcium 8mg1%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.

  • Run some hot water over the outside of the mold for a few seconds to easily remove the popsicle.
  • The exact amount of popsicles you’ll get depends on the size of your popsicle molds.
  • If you like your popsicles more tart, then go for 5 Tablespoons of lemon juice.

What are some of your favorite ways to get more nutrition into your diet in fun ways? Leave a comment and let us know!

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gluten free lemon bars

The Best Healthy Lemon Bars (With Gluten-Free Option)

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Living in the south I have plenty of access to fresh citrus fruits, like lemon. That means plenty of lemon poppyseed muffins and healthy, gluten-free lemon bars. They’re a bright and tart way to wrap up a meal in the summer months. 

There are several ways to make this recipe. If you want a gluten-free lemon bars recipe, then make the lemon bars with almond flour crust. Need a dairy-free version? I’ve included an option for vegan lemon bars too. 

Lemon bars have a bright yellow color, an intense lemon flavor, and a buttery crust. 

How to Elevate Lemon Bars

I’ve seen plenty of easy lemon bar recipes that call for a box of cake mix and a can of lemon pie filling. While I’m a big fan of easy, I’m not willing to sacrifice quality ingredients (or taste!). To me, the best lemon bars recipe has old fashioned taste, is thick and chewy with intense lemon flavor, and still on the healthy side. 

Using quality, real food ingredients is the best way to really have the best taste and texture. 

Lemon Bar Ingredients

Like I said, we’re skipping the boxed cake mix and lemon pie filling with processed sugar and added food dye here. The ingredients are still simple though and the recipe isn’t difficult to pull together. 

For the crust you can use organic, unbleached wheat flour, coconut sugar for a caramel like sweetness, and melted butter for richness. If you want a gluten-free version, then an almond flour crust gives it the perfect subtle nuttiness. And if you need dairy-free, coconut oil works well instead of butter.

The filling uses lemon juice for tartness and lemon zest for tons of natural flavor. Whole eggs and arrowroot powder (or more organic flour) provide thickness. And I use raw honey or maple syrup to naturally sweeten. 

Here’s how to make the best regular or gluten-free lemon bars!

The Best Healthy Lemon Bars (With Gluten-Free Option)

These tart, lemon bars make the perfect, gooey dessert.

  • Preheat the oven to 350°F. Line an 8×8 baking dish with parchment paper.

  • In a bowl, mix together the flour, coconut sugar, and salt. Add melted butter and vanilla, stirring until a soft dough forms.

  • Press dough evenly into the bottom of the pan. Bake for 10–12 minutes, until lightly golden.

  • In a bowl, whisk eggs, honey (or maple syrup), lemon juice, lemon zest, and salt until smooth.

  • Whisk in the flour (or arrowroot) until fully combined.

  • Pour the filling over the warm crust. Bake for 20–25 minutes, until the center is just set (it shouldn’t jiggle much).

  • Let cool completely at room temperature, then refrigerate for at least 1 hour before slicing. This helps them set cleanly and improves the texture.

Nutrition Facts

The Best Healthy Lemon Bars (With Gluten-Free Option)

Amount Per Serving (1 bar)

Calories 136
Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 4g25%

Trans Fat 0.2g

Polyunsaturated Fat 0.4g

Monounsaturated Fat 2g

Cholesterol 46mg15%

Sodium 136mg6%

Potassium 33mg1%

Carbohydrates 18g6%

Fiber 0.3g1%

Sugar 11g12%

Protein 2g4%

Vitamin A 222IU4%

Vitamin C 2mg2%

Calcium 9mg1%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

  • For clean slices: Use a sharp knife and wipe between cuts
  • Like them sweeter or more tart? Add another tablespoon of lemon juice or a few more tablespoons of honey to taste. 

Tips For Making the Best Lemon Bars

Also known as lemon squares, lemon bars are pretty easy to make. You simply make and pre-bake the crust, pour in the mixed filling, bake, cool, and slice. 

Should I use parchment paper for lemon bars? – I do because they’re much easier to remove from the pan and slice. You don’t want to leave any of that delicious crust stuck to the bottom of the pan!

Why can’t you use a metal pan for lemon bars? – The acid from the lemon can leach some metal from the pan, giving the lemon bars a metallic taste. There’s less of a risk using parchment paper, but many use non-reactive glass to be safe. 

Shelf Life and Storage – These gluten-free lemon bars will keep fresh in the fridge for up to 5 days. Be sure to cover them in the fridge to preserve their custard-like texture. 

Looking For Lemon

Need some more lemon recipes? Or just in the mood for some lemon flavor? Here are some of our favorites!

What are some of your favorite desserts to have on hand? Leave a comment and let us know!

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5 Better Swimwear Brands (Natural Fibers + Safer Synthetics)

5 Better Swimwear Brands (Natural Fibers + Safer Synthetics)

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My husband once said that if I’m cranky the solution is to put me in water – the ocean, a pool, a bathtub . . . whatever’s closest.

Let’s just say he was not wrong, and we don’t live 10 minutes from the ocean by accident.

For years I’ve been packing up a beach bag with non-toxic sunscreen, water in stainless steel bottles, and snacks tucked into Stasher bags.

All while wearing a swimsuit made from the same petroleum-based fabrics used in most activewear – without giving much thought to what chemicals or treatments might be hiding in it. (I’m not willing to swim in my birthday suit – at least not with people around!)

All of that changed last year when I dove deep (pun intended) into toxins in clothing, natural fiber alternatives, and non-toxic clothing brands. While I was looking for daily staples, I came across swimsuits made with hemp, wool, and even cotton, often blended with PFAS-free synthetics for performance.

Obviously, I had questions, starting with . . .

Do healthy swimsuit options really exist?

If you’re like me, you’ve probably clicked on an ad for “eco-friendly clothing” and realized immediately that everything is made of recycled plastic.

Unfortunately, when plastics containing BPA get a second life as a swimsuit, the BPA doesn’t disappear. It remains part of the garment, where it can easily be absorbed through skin. (1) In fact, research has found that some recycled fabrics contain more BPA than virgin synthetic materials. (2)

Natural fibers are my top choice whenever it’s practical, but if there’s ever a time to bring safer synthetics into the conversation, it’s when we talk about swimsuits.

A Practical Approach To Healthier Swimwear

If you’ve spent any time looking for non-toxic swimwear, you’ve probably realized pretty quickly that this category gets complicated.

Swimwear has unique performance demands. Most people want a suit that stretches, stays in place when wet, dries reasonably quickly, and holds up to movement, saltwater, sunscreen, and chlorine.

That’s one reason most swimsuits – even the healthier options – still usually include at least a small amount of synthetic material.

Personally, I’m okay with that. For me, reducing the amount of petroleum-based fabric while prioritizing PFAS-free materials, safer dyes, and better certifications is still a meaningful step in the right direction.

That’s why I’m going to cover swimwear with natural fibers, safer synthetic fibers, and thoughtful blends that balance comfort, durability, and performance. Before we get to the recommendations, though, it helps to know what we’re trying to avoid.

👎 Common Chemicals Found In Swimwear

A cute swimsuit can still come with some not-so-cute extras.

Depending on the fabric, dyes, and finishes used, swimwear can contain chemical residues linked to skin irritation, hormone disruption, and other concerns. Here are some of the problematic ones found in swimwear:

PFAS
These “forever chemicals” are sometimes used to make fabrics more water- or stain-resistant. They are very common in “quick dry” swimsuits, but may be present even if a suit is not specifically labeled that way. PFAS chemicals have been linked to hormone disruption, immune effects, and increased risk of certain cancers in human and animal studies.

Formaldehyde
Formaldehyde-based resins are used to make fabrics more wrinkle resistant. Clothing treated with formaldehyde can trigger contact dermatitis, eczema, allergic reactions, and skin sensitization. (3) It’s also classified as a known human carcinogen. (4)

Phthalates
Phthalates are added to clothing to make synthetic fabrics softer, stretchier, and more durable. They’re also used to help prints stick, make materials stain or odor-resistant, and give garments a “performance” finish. They can be absorbed through skin contact . . . especially when heat, friction, and sweat are involved. (5)

Azo dyes
These are part of what gives some swimsuits those super bold, vibrant colors. Unfortunately, when azo dyed fabrics come into contact with sweat or bacteria on the skin, some of them can break down into aromatic amines that can cause contact dermatitis, eczema, and allergic sensitization.

Some azo dyes form specific aromatic amines that have been linked to bladder cancer, prompting the European Union and several other countries to restrict or ban dozens of the most hazardous varieties. US restrictions are mostly managed through state-level regulations (for example, California’s Proposition 65) or voluntary industry standards.

Heavy metals
According to a paper published by Yale University’s School of Medicine, “heavy metals such as lead, cadmium, and mercury are frequently used to stabilize pigments and improve colorfastness by preventing color degradation over time.” (6)

Microplastics

Synthetic fabrics also shed microplastics over time, especially during washing. It’s one of the reasons I started prioritizing natural fibers whenever possible. However, for this category, I don’t personally try to avoid synthetics completely. My goal is to reduce the overall percentage when possible and/or choose options that are thoughtfully made with durability, performance and the environment in mind.

✅  Materials To Look For

The good news is that brands are starting to move in a better direction. Here are some of the materials and certifications I looked for while researching healthier swimwear options.

Merino Wool

Merino wool is naturally breathable, odor-resistant, and offers some UV protection. It may not be the first material that comes to mind for swimwear these days, but wool has actually been used for swimming for a long time and is beginning to make a quiet comeback.

Organic Hemp

Hemp is naturally durable and offers some UV resistance. It’s also known for its antimicrobial properties in certain applications.

Organic Cotton

Organic cotton is grown without synthetic pesticides and fertilizers and is often processed with fewer chemical inputs. While it’s not inherently stretchy or quick-drying, it is soft and can be blended with other fibers or woven in unique ways that create more give.

Plant-Based Synthetics

Some newer performance fabrics are made partially from renewable plant sources instead of petroleum. Examples include BioSculpt and Yulex, which use materials derived from things like castor beans or natural rubber.

These fabrics still require processing, but some brands use lower-toxicity chemistry and closed-loop manufacturing systems designed to reduce environmental contamination.

I personally think these materials can be a really good middle-ground option when you need swimwear to perform well for activities like surfing, lap swimming, or active beach days.

OEKO-TEX Certified Synthetics

Some synthetic fabrics are certified to standards that test for harmful chemicals, including PFAS, certain azo dyes, lead, phthalates, and bisphenols.

One I look for often is OEKO-TEX® STANDARD 100, which tests textiles from yarn to finished product, including threads, buttons, and accessories, against a list of more than 1,000 harmful substances. OEKO-TEX also uses stricter requirements for products with more direct skin contact, which makes it especially relevant for swimwear.

For me, this certification is a meaningful step up from conventional synthetic swimwear with no third-party testing or transparency.

You’ll notice that many of the brands below still use a small amount of elastane or nylon for stretch and durability. Personally, I’m okay with that tradeoff when it helps reduce unnecessary chemical treatments and improves durability.

👙 5 Best Sustainable & Non-Toxic Swimwear Brands

Because stock changes from season to season, materials sometimes change, too. Always check the actual fabric description to make sure the piece you’re considering matches what you’re looking for.

Pure Earth Collection – Organic Swimwear for the Whole Family

Best for: Organic cotton swimwear with UPF protection
Certifications: GOTS certified
Materials: 98% organic cotton, 2% lycra
Price range: About $52–$104 on the U.S. site, based on currently listed swim diapers, bikini bottoms, and kids’ swimsuits
Size range: Baby/kids 0–1 through 11–13; women’s S/M–L; adult men’s swimwear is listed, but I’d verify sizing on the specific product page before publishing

Why It Made The Cut

Pure Earth Collection is one of the most unique swimwear brands I found because they offer matching organic cotton swimwear for women, men, kids and babies – not just a handful of options for one age group.

Their Earthcove swim line is made with 98% certified organic cotton and 2% lycra for stretch, with built-in UPF 50+ protection. The brand states that the lycra used is free from PFAS and BPA, and that the finished swimwear is GOTS certified.

I especially like that they’re not just swapping one synthetic for another. Compared with conventional polyester or nylon swimwear, Pure Earth says their organic cotton suits reduce microplastic shedding by 98%, which makes them a strong option for anyone trying to lower their family’s plastic load without giving up stretch completely.

Their kids’ line includes long-sleeve swimsuits, regular swimsuits, and swim diapers, while the women’s line includes one pieces and bikinis. The U.S. site currently ships within the U.S. only, while the U.K. site notes worldwide shipping.

Bottom line: If you’re looking for one of the lowest-plastic swimwear options available – especially for matching family swimwear – Pure Earth Collection is one of the best places to start. Just keep in mind that, like many natural-fiber options, the brand recommends rinsing after chlorine or saltwater exposure to help preserve the fabric.

BRANWYN – Merino Wool Innerwear That Doubles As Swimwear

Best for: Travel, hiking, and spontaneous swims
Certifications: ZQ-certified Merino wool, Responsible Wool Standard (RWS) certified supply chain
Materials: Merino wool blends (varies by style)
Price range: About $38–$98
Size range: XS–XXL

Why It Made The Cut

BRANWYN technically makes innerwear, not swimwear, but there’s a good reason many of their photos feature women swimming, surfing, paddleboarding, wading, and hiking near waterfalls.

Before synthetic swim fabrics took over, wool was actually one of the most common materials used for bathing suits. Merino wool specifically is soft, light, breathable, relatively quick-drying, and a surprisingly awesome choice for swimwear.

BRANWYN pieces are designed for movement, travel, sweating, temperature swings, and outdoor adventures of all kinds. The brand fully embraces that versatility and even encourages using its merino pieces for swimming.

They’re also third-party tested. In 2024 and 2025, Intertek tested their products and found no detectable BPA, PFAS, or phthalates. BRANWYN plans to continue retesting annually.

Personally, I especially like the darker colors for swimming. The black Essential Supreme bra has a very swimsuit-like cut and includes removable cup liners, which I appreciate.

This summer, I’m pairing it with these bottoms, which are super comfy and offer the kind of coverage I actually want when I’m swimming, hiking, or chasing kids around the beach. The fabric has a matte finish, so it doesn’t look exactly like a conventional shiny swimsuit, but it still feels totally wearable for water adventures.

I’m also thiiiis close to clicking “add to cart” on this bralette and bikini bottom in the gorgeous limited edition color, Transformative Teal, that’s pictured above. It’s one of my favorite colors, and even though I usually prefer a little padding in swimwear, this set is tempting enough to make me reconsider.

One important note: BRANWYN confirmed to me that their pieces can be worn in chlorinated pools and hot tubs, just make sure to wash them right away after use and hang to dry. So while I’d absolutely wear these for beach days, lake days, cold plunges, paddleboarding, travel, hiking swims, and occasional pool use, I personally wouldn’t make them a dedicated lap-swimming suit.

If you’re still skeptical, here are some actual user reviews:

COMFY AND PERFECT FOR TRAVEL ADVENTURES

I have been wearing the Essential Busty for awhile and loved that it is thick enough in every way, the wide straps don’t cut into you and offer moderate support for D’s. On a recent trip to Ireland I had the unexpected opportunity to utilize the opening day of a lakeside spa and sauna at a romantic inn. Including a swim in the cold lake and back into the sauna. My Essential Busty and Hipsters looked no different than a swimsuit, and dried quickly for travel, I was ready for the adventure!

BETTER THAN A SWIMSUIT

On a camping trip I was wearing the Branwyn Bralette and hipster underwear. I decided to take a dip in the river –and I am so glad I did! I didn’t feel yucky or soggy. I loved the experience so much that I just bought another Bralette and underwear specifically for swimming at the end of hikes. Previously I have uncomfortably worn bathing suits under my hiking clothes, but it’s very uncomfortable. Never again! Merino wool will be my new “swimsuit” for comfy, quick-drying hiking and camping swims.

Bottom line: This is probably not the brand for competitive swimmers or heavy chlorine exposure. But if your ideal summer includes road trips, paddleboards, alpine lakes, camping, hot springs, hiking, or “might accidentally end up in water” adventures, BRANWYN is one of the most interesting low-plastic options I found.

Quince – Affordable, PFA-Free Swimwear

Best for: Budget-friendly pool and beach swimsuits
Certifications: OEKO-TEX Standard 100
Materials: Body: 78% recycled polyamide, 22% spandex; liner: 90% recycled polyamide, 10% spandex
Price range: About $24.90–$49.90
Size range: XS–XL

Why It Made The Cut

Quince is an option to consider if you want something affordable, familiar-feeling, and practical for regular pool or beach use – but still want better standards than conventional synthetic swimwear with no certification or transparency.

Their suits are fully synthetic, but the fabric is OEKO-TEX certified, PFA-free, chlorine-resistant, and priced far below many premium swim brands.

Their women’s suits come in a wide range of styles, offer removable cups, and are resistant to chlorine, sunscreen, oils, fading, snagging, and pilling. They also offer a pretty decent range of board shorts for men, as well as kids swimwear.

This is a solid option for anyone that wants something more affordable and familiar-feeling than natural fiber swimwear, but also wants better standards than conventional synthetic swimsuits with no certification or transparency.

Bottom line: Quince is a good budget-friendly option for pool days, beach trips, and more – not plastic-free, but better-vetted, PFA-free, chlorine-safe, and much more affordable than many premium swim brands.

Industry of All Nations – 100% Organic Cotton Board Shorts

Best for: Plastic-free board shorts
Certifications: GOTS-certified organic cotton
Materials: 100% organic cotton, including the lining
Price range: About $95–$145
Size range: S–XL (varies by style)

Why It Made The Cut

If you’re looking for swim shorts made without polyester or nylon, Industry of All Nations is one of the most interesting brands I found.

Their board shorts are made from 100% GOTS-certified organic cotton – including the lining – which is incredibly rare for swimwear. Some styles are batik hand-printed and dyed with fermented natural indigo, while others use natural dye baths like rubia cordifolia and chebula seed.

I also like that the design is something most men would actually want to wear beyond the water – relaxed, substantial, and easy to pair with a t-shirt after a swim. For anyone trying to avoid plastic-based swimwear as much as possible, this is one of the cleanest boardshort options I found.

Bottom line: If your goal is to find genuinely plastic-free board shorts – not just “recycled” synthetics – Industry of All Nations is one of the strongest options I came across.

Hanna Andersson – Safer Swimwear for Babies & Kids

Best for: Practical kids’ swimwear
Certifications: OEKO-TEX® STANDARD 100; some pieces contain GRS-certified recycled nylon
Materials: Varies by style; examples include recycled nylon with CREORA® Highclo spandex
Price range: About $40–$69 before sales
Size range: Baby through kids’ size 12, depending on style

Hanna Andersson is not a natural-fiber swimwear option, but it’s one of the more practical safer-synthetic choices for babies and kids – especially if you want cute prints, sun coverage, pool durability, and third-party testing.

Their swimwear is OEKO-TEX® STANDARD 100 certified, and it includes a wide selection – rashguard swimsuits, trunks, one-pieces, two-piece sets, cover-ups, and some family matching options.

If you’re trying to reduce hidden chemical exposure in clothing without completely sacrificing comfort, style, or practicality, these guides may help:

  • The Hidden Chemicals in Modern Clothing + Low-Toxin Choices
    Learn what PFAS, BPA, azo dyes, phthalates, and other common textile chemicals are – plus how to shop more strategically.
  • The Best Non-Toxic Leggings (After 9+ Months of Testing)
    My deep dive into lower-toxin leggings, natural fibers, safer synthetics, and what actually held up in real life.
  • The Natural Clothing Fiber Handbook
    A practical guide to organic cotton, wool, hemp, linen, bamboo, modal, TENCEL™, and other common fabric types.
  • 15+ Non-Toxic Clothing Brands That Look, Feel & Do Good
    The brands I personally look at first when shopping for lower-toxin clothing.

Sources

  1. Center for Environmental Health. (2022). New testing shows high levels of BPA in sports bras and athletic shirts. Center for Environmental Health.
  2. Jurikova, M., et al. (2024). Bisphenols in daily clothes from conventional and recycled materials: Analysis, dermal exposure and associated risks. Environmental Pollution.
  3. Herrero, M., et al. (2022). Early-life exposure to formaldehyde through clothing. Environmental Health Insights.
  4. National Cancer Institute. Formaldehyde and Cancer Risk.
  5. Aldegunde-Louzao, N., Lolo-Aira, M., & Herrero-Latorre, C. (2024). Phthalate esters in clothing: A review. Environmental Toxicology and Pharmacology.
  6. Pinto, V. C. D., & Peleg Mizrachi, M. (2025). The Health Impact of Fast Fashion: Exploring Toxic Chemicals in Clothing and Textiles. Encyclopedia.

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tallow balm 2

How to Make Tallow Balm

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Years ago I discovered the skin health benefits of tallow. While these DIY tallow lotion bars were a favorite, I wanted something with a softer consistency. The result is this nourishing whipped tallow balm, perfect for even sensitive skin. 

I love how it makes my skin feel so silky and soft. Plus it has natural ingredients I feel good about using with my kids too. I really saw a big difference in my son’s eczema scars after using tallow. Here’s why tallow balm is so great, how to use it, and how to make your own!

The Benefits of Tallow Balm

Unlike other moisturizers and lotions with plant oils, tallow balm is a unique creature. It all starts with animal fat (usually beef fat, but mutton works nicely too) that’s then rendered and purified. It’s similar to lard, which comes from pigs. 

The best fat to use for beef tallow comes from grass-fed suet or leaf fat. This leaf fat is what’s found around the kidneys. Tallow balm benefits the skin in so many ways. 

Since tallow comes from an animal source it nourishes and soaks into our skin beautifully. You can use it for lip balm, soap, moisturizers, and salves. As a balm, it helps with dry skin, eczema, and anti-aging. 

Many people use tallow balm for skin because it’s rich in naturally occurring fatty acids that closely resemble our skin’s own oils. It’s perfect for every age from babies on up. I used tallow balm for eczema on my son and it’s great for diaper rash too. 

Tallow Balm Ingredients

You could use just plain tallow on your skin, but it’s very firm and hard to spread. An easier way is to make tallow moisturizer made with a mix of tallow and liquid oils. This makes it much easier to apply and you get the best of both worlds. The result is a deeply nourishing beef tallow moisturizer that works well for both face and body care.

Some recipes add shea butter, coconut oil, or jojoba oil. I like to keep things simple and mainly use extra virgin olive oil here. I’ve also added a little bit of rosehip seed oil. Since rosehip is astringent it helps the tallow soak in a little better, plus it has amazing skin restoring properties. This anti-aging rosehip facial moisturizer is a reader favorite!

You don’t even need beeswax to thicken this. You can also add some of your favorite essential oils, though it’s totally optional. Frankincense, chamomile, and lavender essential oils are some good ones to consider.

How to Make Tallow Balm

This recipe feels like a whipped body butter, or you can skip the whipping step and it feels more like a salve. Either way works, but I prefer the feel of the whipped version. If you’ve been searching for a simple tallow balm recipe, this one works beautifully because it’s customizable and gentle enough for sensitive skin.

Another question I often hear is how to make tallow balm less greasy. Adding lightweight oils like rosehip seed oil and whipping the finished balm both help create a lighter texture that absorbs more easily into the skin. Olive oil is a heavier oil, so you can replace it with a lighter one (like grapeseed) if you need something less moisturizing. 

Where to Get Tallow

Ok, so maybe I’ve sold you on how awesome tallow is for skin… but where do you get it? You might find high-quality grass-fed beef tallow from a local farmer in your area. If not, I also like to get my tallow online here.

Rendered tallow has an off-white color and may or may not have a beefy smell. Further purifying it helps to get rid of the tallow smell and yields a snow-white color.

How to Purify Tallow

If you’re using tallow for cooking (or even soap making) the smell isn’t strong enough to make a difference. For skincare products though you’ll want purified tallow. You can find a tutorial for how to render tallow here, but here’s how to purify it further.

  • Add 2 cups of rendered tallow, 5 cups of water, and 3 Tablespoons of salt to a crockpot. You can also double the amounts used if you have more tallow. 
  • Set it to low and let it simmer for about an hour.
  • Strain the hot liquid into a large bowl through a fine mesh sieve lined with paper towels or a very clean tea towel or t-shirt fabric.
  • Let the bowl cool in the fridge until firm.
  • Remove the block of hardened tallow from the top of the salt water and flip it over. On the underside, you may see some brown bits, scrape all of these off.
  • You can repeat this process once more if desired.
  • Allow the tallow to air dry at room temp so all of the water evaporates (otherwise it can mold).

Once your tallow is purified, you’re ready to make your own whipped tallow balm at home!

Whipped Tallow Balm Recipe

This silky tallow balm is great for dry skin and all sorts of skin irritations. Great for all ages!

Prep Time2 minutes

Active Time10 minutes

Cooling Time30 minutes

Total Time42 minutes

Yield: 6 ounces

Author: Katie Wells

  • Add tallow to the top of a double boiler and melt tallow over low heat.

  • Once it’s completely liquid add the olive oil and stir.

  • Remove from the heat and add essential oils and rosehip seed oil if using.

  • Pour the tallow balm into a glass jar and put it in the refrigerator to harden.

Whipped Tallow Balm

  • For a whipped tallow balm version, pour the balm into a mixing bowl instead before putting it in the fridge. You want it to solidify to the point it’s firm, but not really hard.

  • Whip the tallow balm with the whisk attachment on a stand mixer or a hand mixer. If it’s too hard to whip, then let it set at room temperature just until soft enough to whip.

  • Transfer to a glass jar for storage.

  • Shelf Life and Storage: Store your tallow balm at room temperature away from direct light and heat. It should last for several months if stored properly.
  • This recipe uses a 1% essential oil dilution ratio. If using for children ages 6 months to 3 years old, then reduce the essential oils down to 7 drops total (.25%) or omit.

Optional Herbal Infusion

You can include even more herbal skincare benefits in your tallow balm. Instead of using regular olive oil (or any liquid carrier oil) use herb infused oil instead. Calendula, lavender, chamomile, or plantain herb are some good options for skin. Here’s how to make an herb infused oil. I used some leftover dandelion infused oil for one batch.

Don’t feel like making it? Toups & Co Organics makes some great tallow balms my family loves.

Tallow Balm Recipe FAQ

1. My tallow balm is too hard/soft. 

Some tallow is harder than others, and some people like their tallow balm harder or softer. If you want a softer version, add a little more oil. If you want a harder version, then decrease the oil or add a little beeswax.

2. Can I use tallow balm for my face?

Yes! I do all the time. Whipped tallow balm on my face makes it feel silky smooth. 

3. My tallow smells like beef, can I use it? 

Yes, but purify it first. See the directions above. Mine still had a very slight beef smell after purifying, but it wasn’t strong.

4. I bought tallow from the store/farmer, do I still have to purify it? 

Yes, most likely, unless it’s already been purified several times and doesn’t have a strong beefy smell.

5. Can I use lamb or pig fat? 

Pig fat is lard and is too soft for this recipe (but makes great French fries!). Mutton tallow from lamb should work, but I haven’t tried it. 

Have you ever used tallow on your skin before? What’s your favorite way to use it? Leave a comment and let us know!

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Cucumber_Sandwich

Cucumber Sandwich Bites (Grain-Free Options)

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Every summer there are certain garden crops that produce in abundance. Cucumbers are one of those. Even if you don’t grow them yourself, they’re widely available at stores and farmers markets. These simple cucumber sandwiches are a creamy and fresh way to enjoy cucumbers!

Often served at tea parties as finger food, cucumber tea sandwiches are a classic. They’re also a practical and delicious choice for snack time, appetizers, or a simple side dish. 

Cucumber Cream Cheese Sandwiches

Cucumbers have a really high water content, some fiber, and various nutrients. You’ll find vitamin C and K, magnesium, and potassium. They’re a great way to hydrate during the warm summer months. Not only that, but they add a nice refreshing crunch to dishes. 

We use cucumbers a lot chopped up in salads or for pickles, but I wanted to try them in cucumber sandwiches too. 

Supposedly authentic English cucumber sandwiches originated in 1870s British occupied India. The English created them to cope with the heat. Later on they became an afternoon tea time staple. And then Americans added the creamy sauce to go with the bread and cucumbers. 

I added some microgreens for extra flavor and nutrition. Plus they add another pop of color and freshness. 

Different Variations (Including Grain-Free)

For many years I didn’t eat any gluten or grains, but now I’ll eat them on ocassion. Classic cucumber sandwiches use crustless, white bread. This isn’t my first choice for several reasons, but they taste just as good on sprouted grain bread or sourdough. 

If you want to skip the grains, then there are a few different options. We also like using butter lettuce leaves as a sandwich wrap. Another option is to keep it simple and just top the cucumbers with the cream cheese sauce.

I opted for cream cheese for the filling, but some recipes use mayo for a filling. If you need a dairy-free option, try mixing a little mayo with the herbs and seasonings instead. 

Cucumber Sandwich Bites

Creamy and crunchy, cucumber sandwiches are full of classic flavor. Featuring flavorful seasonal ingredients and herbs.

Herbed Cream Cheese Spread

  • 8 oz cream cheese (softened)
  • ¼ cup crumbled feta cheese (or up to 1/2 cup)
  • ¼ cup green onion (thinly sliced)
  • 2 TBSP fresh parsley (chopped)
  • 1 TBSP fresh dill (chopped)
  • 1 tsp lemon juice
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp salt

For Serving

  • 1 cup microgreens
  • black pepper (freshly cracked)
  • butter lettuce leaves (optional, for wraps)
  • sourdough or sprouted grain bread (optional)

  • Slice cucumbers into thin strips or rounds (about ?–¼ inch thick).

  • Place cucumbers in a bowl. Sprinkle with salt and pour in enough vinegar to cover. Let sit for 10–15 minutes.

  • Drain cucumbers and lay them on a clean towel. Pat dry well.

  • In a medium bowl, combine cream cheese, feta, green onion, parsley, dill, lemon juice, garlic powder, onion powder, and salt. Mix until smooth and fully combined.

  • For cucumber bites (no bread): Top cucumber slices with a small amount of cream cheese mixture. Add microgreens and a pinch of black pepper.

  • For lettuce wraps: Spread cream cheese onto lettuce leaves, add cucumbers and microgreens, then fold.

  • For sandwiches: Spread cream cheese onto sliced sourdough or your favorite bread. Layer with cucumbers and microgreens, then slice.

Nutrition Facts

Cucumber Sandwich Bites

Amount Per Serving (1 serving)

Calories 166
Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 8g50%

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 44mg15%

Sodium 484mg21%

Potassium 145mg4%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 2g2%

Protein 4g8%

Vitamin A 735IU15%

Vitamin C 5mg6%

Calcium 84mg8%

Iron 0.4mg2%

* Percent Daily Values are based on a 2000 calorie diet.

Serve immediately for the best texture.

More Cucumber Recipes

Have a bunch of cucumbers that need to be used? Here are some more cucumber recipes to try!

What are some of your favorite refreshing snacks to eat? Leave a comment and let us know!

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Homestead Blog Hop - Homestead tips, ideas, animal care, and recipes every Wednesday

Homestead Blog Hop 598 – Mother’s Day Printables and Crafts

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Welcome to Homestead Blog Hop, a weekly gathering for homesteaders and simple living enthusiasts to share DIY projects, from-scratch recipes, and creative inspiration. This week’s hop features cozy homesteading tips, along with practical ideas that celebrate handmade living and self-sufficiency.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the new year. Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. Together, we’re passionate about from-scratch living, simple ingredients, frugal habits, and intentional homesteading. We’re delighted to host the Homestead Blog Hop, where you can find fresh inspiration each week for DIY projects, homemade recipes, and practical simple living ideas.

Follow Us for More Homestead Inspiration

Natasha – Houseful of Nicholes
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Laurie – Ridge Haven Homestead
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Liz – The Cape Coop
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Kelly – Simple Life Mom
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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms, helping spotlight the creativity and hard work of our fellow homesteaders. Here are the featured posts from last week’s hop:

1. Transforming Oui Yogurt Jars: Creating a Window Hanging Flower Display from Steph Creates

2. Mother’s Day Verses for Cards (Printable Ideas Included) from Walking on Sunshine

3. DIY Flower Teacher Gift with Printable Tag from Hunny I’m Home

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

  1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
  2. You may link up up to three posts each week.
  3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
  4. Please include a link back to the Homestead Blog Hop in your post. Posts without a backlink are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
  5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
  6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
  7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

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sodium for cellular health

Why Getting Enough Salt is Critical For Health

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Sodium used to be something I barely thought about. Like many women trying to “do all the right things,” I ate whole foods, drank plenty of water, and avoided “bad” foods. On paper, it looked like a perfect routine. However, I was still having symptoms like low energy and sluggish digestion. 

It wasn’t until I started digging into the science of minerals, especially sodium, that things began to click. For years we’ve been told that sodium is bad and something to be restricted. However, what I’ve learned (and experienced) over the years flips that advice on its head. 

Sodium is one of the most foundational elements in how our bodies generate energy, communicate internally, and even feel safe at a nervous system level. For many of us, the real problem is that we’re not getting enough sodium.

Sodium: and Why Our Cells Crave it

When we hear the word “electrolytes,” it’s easy to think of sports drinks or hydration powders. But at a cellular level, electrolytes are something much more profound. They are what allows electricity to flow throughout the body. 

Sodium, in particular, is one of the primary electrolytes. In simple terms, it carries a positive charge when dissolved in water. This charge is what allows it to conduct electricity. That’s incredibly important because the human body is, at its core, an electrical system.

Every thought, heartbeat, and movement depends on electrical signaling. Without adequate sodium, that signaling becomes less efficient. Research even shows that sodium and potassium ions are constantly moving across cellular and organelle membranes. This highlights just how deeply embedded these minerals are in cellular function.

From my own experience, this was one of the biggest mindset shifts. I stopped thinking about sodium as just something to sprinkle on food and started thinking of it as a conductor. It’s something that allows the body to function smoothly at every level.

Sodium For Cell Power

To understand why sodium matters so much, it helps to zoom in to the level of individual cells.

Every cell in the body maintains a delicate balance of sodium and potassium across its membrane. This balance, aka the sodium-potassium gradient, is what allows cells to generate electrical impulses. These impulses are essential for nearly every function in the body.

One of the most fascinating aspects of this is the sodium-potassium pump. This tiny but powerful mechanism uses energy (in the form of ATP) to push sodium out of the cell and pull potassium in. It’s estimated that this process alone uses a significant amount of the body’s energy, and up to half of our brain’s energy. 

Not Getting Enough

That’s not a small detail. It means that maintaining proper sodium levels isn’t just helpful, it’s energetically prioritized by the body. And when our body is stressed and not getting the energy it needs, it deprioritizes other functions, like digestion and clear thinking. 

When we don’t get enough sodium, several things start to break down, including: 

  • Electrical signaling becomes less efficient
  • Cells struggle to regulate fluid balance
  • Energy production may feel sluggish
  • Brain function can feel “off” or foggy
  • Digestion can feel slow
  • Drier skin and hair from lack of true hydration

I noticed this personally. On days when I wasn’t getting enough sodium, especially if I’d been sweating or drinking more water than usual, I felt noticeably more fatigued and mentally slower. I noticed quite a difference when I started prioritizing getting more sodium. 

Why “More Water” Isn’t Always Better

We’ve all heard the advice to “drink more water.” And while hydration is important, there’s a piece of the puzzle that often gets missed. Hydration isn’t just about water, it’s about balancing fluid and mineral levels. 

Sodium plays a key role in regulating the body’s fluid levels, especially in the space outside our cells. When sodium levels drop too low relative to water intake, cells can begin to swell. This is especially significant in the brain, where even small changes in fluid balance can affect how we feel.

This can show up as:

  • Headaches
  • Brain fog
  • Nausea or fatigue
  • A general sense of feeling “off”

In some cases, what feels like dehydration may actually be the opposite, too much water without enough minerals. This was another area where my own habits needed adjusting. I’d been drinking a lot of plain water, thinking I was helping myself out. However, once I started adding minerals, especially sodium, I found I actually needed less water to feel hydrated. 

Sodium and the Nervous System: A Hidden Safety Signal

One of the most interesting ideas I came across is that sodium can act as a “safety signal” for the body.

Good sodium levels support healthy blood volume and circulation. This helps the brain know that the body is in a stable, well-resourced state. When sodium is too low, the body may interpret this as a form of stress, even if we don’t feel stressed ourselves. 

This can trigger symptoms that feel a lot like anxiety:

  • Racing heart or palpitations
  • Dizziness when standing
  • Restlessness or unease
  • Feeling tired but wired (fatigue paired with difficulty relaxing)

I noticed these symptoms, especially when I was doing all the “healthy” things (eating clean and exercising), but still felt off. In some cases, simply increasing sodium intake made a noticeable difference in how calm and stable I felt.

It’s a powerful reminder that the nervous system doesn’t just respond to thoughts or emotions. It also responds to physical inputs, like minerals.

Rethinking Sodium and Blood Pressure

For decades, sodium has been closely tied with high blood pressure. But when you look more closely at the research, the story becomes much more nuanced. It’s true that high sodium from processed foods, especially in the context of low potassium and low activity levels, can contribute to hypertension in some people. However, that’s not the full picture.

Some research suggests a J-shaped curve, where both very high and very low sodium intakes may be linked with increased health risks. In other words, too little sodium may be just as problematic as too much for certain people. Even more interesting, some experts estimate that about 75% of us may actually see stable or better blood pressure with higher sodium intake. Especially when this sodium comes from whole-food and is balanced with other minerals.

In my own family and clients I’ve worked with, I’ve seen this play out in real life. Focusing on a nutrient-dense diet, adequate mineral intake, consistent movement, and specifically increasing sodium didn’t raise blood pressure. Instead, there was real life data showing it had the opposite effect and improved blood pressure. 

Of course, if you have any health condition it’s worth consulting with a natural healthcare professional you trust for targeted advice. 

Why Modern Lifestyles May Deplete Sodium

One of the biggest disconnects in the sodium conversation is that our lifestyles have changed. An active person who lives in a hot climate or exercises or saunas can lose more minerals in five years than a person who doesn’t do these things will in their whole lifetime. And for anyone who prioritizes whole foods, we’ve eliminated the main source of sodium in modern diets: ultraprocessed foods (which is still a good thing!).

Many healthy habits can actually increase sodium loss:

  • Regular exercise
  • Sauna use
  • Living in hot climates
  • Pregnancy and breastfeeding
  • Low-carb or ketogenic diets
  • Chronic or underlying stress

Sweating alone leads to significant mineral loss. Add in stress, which can increase sodium excretion through the kidneys, and it’s easy to see how someone could become depleted.

This was definitely something I noticed. Between exercise, sauna use, and multiple pregnancies, I likely needed more minerals and sodium than most. And yet, like many women, I’d been conditioned to limit salt rather than consider whether I might need more. Interesting side note: my last pregnancy was by far my easiest, and this was after I started prioritizing sodium intake.

Choosing the Right Sources of Sodium

Not all sodium sources are created equal, and this is an important distinction.

Most of the sodium in the standard American diet comes from highly processed foods. These foods often combine sodium with refined ingredients, unhealthy fats, and additives. This also makes it difficult to isolate sodium as the sole issue. In contrast, using high-quality salt with whole foods creates a very different context.

Natural salts, like Himalayan or mined mineral salts, often contain trace minerals and are less processed than conventional table salt. However, even here, quality matters. Some sea salts have microplastics, while certain mined salts can have some levels of heavy metals, including lead. It’s worth doing your research and using what you’re comfortable with. 

This is what I’ve been using lately:

How Much Sodium and Where to Get it

The US sodium guidelines suggest an upper limit of 2.3 grams per day, or about one teaspoon. However, the average person gets about 3.4 grams per day, mostly from ultraprocessed foods. But what is that sweet spot for optimal health? 

It varies by person, but I try to get at least 5 grams a day, sometimes more. Podcast guest and research biochemist Robb Wolf gives a good explanation for why here. 

Personally, I use well-sourced mineral salts and pair them with nutrient-dense foods. I also include naturally salty foods like fermented vegetables and broths, which provide sodium alongside other beneficial compounds. Here’s what else I do:

  • Use healthy salt on seasonal, local foods to taste
  • Mineralized water – I felt a big hydration difference when I started using the Mayu Swirl with minerals (code wellnessmama gives a discount)
  • Using electrolytes and minerals like LMNT or trace minerals
  • Drinking salted broth
  • Eat naturally salty foods like olives, fermented veggies, and pickles, etc.
  • Sip fermented pickled juice
  • Salt tablets (I take these every day in addition to adding salt to food and drinks)
  • Drink sole water first thing in the morning most days

Practical Ways to Support Healthy Sodium Levels

Rather than focusing on strict numbers, I’ve found it helpful to think in terms of context and feedback. Some simple approaches that have worked for me include:

  • Paying attention to how I feel: Energy, clarity, and hydration cues
  • Adjusting intake based on activity level, climate, and stress

One of the most helpful tools has simply been awareness. Noticing patterns, like feeling better with added electrolytes or worse after excessive plain water, can offer valuable clues.

Final Thoughts and A More Nuanced View of Sodium

Sodium is far more than a number on a nutrition label. It’s a foundational component of how the body functions, electrically, neurologically, and even emotionally. It’s responsible for powering cell communication, supporting fluid balance, nervous system stability, and so much more. 

For many of us, especially those focused on whole foods and active lifestyles, the conversation needs to shift from restriction to optimization. The question shouldn’t be, how little sodium we can get away with? A better question is, how can we support our bodies with the right balance of minerals in the context of how we actually live?

Like so many aspects of health, the answer isn’t one-size-fits-all. But in my experience, and even more in the research, sodium deserves a second look. 

Do you try to get more salt or avoid it? Leave a comment and let us know!

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