Not gone. Just…quiet.

And I figured it was probably time to tell you what’s been going on over here.

Since moving to Georgia, I’ll be honest—the work front has been hard.

When we finally put down roots here, I think I expected the work piece to fall into place a little more easily. Instead, I’ve spent a lot of the last year trying things, questioning things, forcing a few things that probably didn’t need to be forced, and quietly wondering what exactly I wanted this next chapter of my life to look like.

For starters, I’ve stepped away from making herbal products for markets.

I invested a ton into a few shows last season only to realize pretty quickly that the market here is flooded. I had products stolen. And somewhere between the investment, the competition, and watching things I had made with my own hands walk away without being paid for, the fire I had for producing things in large quantities just sort of…went out.

I still love herbal medicine.

Plants will always be part of who I am and how I think about health.

I just don’t think I want to spend my weekends making 47 jars of salve anymore.

And honestly? It took me a minute to admit that.

Consulting has continued. Berry Street sends clients my way, and I still genuinely love sitting across from a woman and helping her untangle the 9,247 things happening in her body and life.

But I also have to take some responsibility here:

I suck at marketing myself.

There. I said it.

I don’t particularly enjoy social media marketing for my work, and that space feels pretty damn flooded too. I don’t want to spend my days making reels telling women the five reasons their cortisol is ruining their lives just so an algorithm might decide I’m worthy of showing up on someone’s phone.

It’s just not me.

Then, at the beginning of this year, I took a job with a doctor.

I was excited about it. Really excited.

Until I realized that what I had actually been hired to do was sell nutrition products I didn’t believe in and couldn’t recommend with a clear conscience.

Worse, doing what was being asked of me could have jeopardized the CNS credential I worked incredibly hard to earn.

So I walked away.

And all of those things together forced me to do something I probably needed to do anyway.

I stopped.

Not working. Not dreaming. Not caring.

Just forcing.

I took a giant step back and started asking myself what I actually wanted from my work.

Not what made sense on paper.

Not what I had already invested in.

Not what fit neatly underneath the degrees after my name.

What did I actually want my life to look like?

Turns out, part of the answer was waiting for me in the woods.

In April, I decided to step away from alcohol again.

Sobriety and I have had different seasons together over the years, and it simply felt like time.

So I traded the Trulys for more trail time.

And I started running.

Then I ran a little farther.

And a little farther.

And because I have apparently never learned how to do anything half-ass, things escalated.

Last weekend, I finished a 25K—15.5 miles—in the Columbus, Georgia heat

.

I’m now training for a 50K (31 miles) in Virginia in October. Thankfully, that one is relatively flat-ish.

Then I’m doing another 50K in December—this one a mountain challenge with a gal pal, because apparently friendship in your 40s means convincing each other to run through the mountains for an entire day.

And there may or may not be a 50-miler whispering my name for next year.

We’re ignoring her for the moment.

My body and my family get a vote in this too.

But somewhere in all those miles, something started coming back to me.

Before Chris, before the boys, before the moves...I had running.

I loved running.

Running was mine.

And coming back to it hasn’t felt like discovering something new.

It’s felt like remembering someone I used to know.

Me.

The more miles I’ve spent on the trails—and the more conversations I’ve had with friends, especially during our time back in Kodiak this summer—the more I’ve started looking at my career differently too.

Because when I look backward, the path suddenly makes a strange amount of sense.

Running led me to physical therapy.

Physical therapy led me into CrossFit coaching and personal training.

Movement eventually led me deeper into nutrition.

Nutrition led me into integrative health and herbal medicine.

And through all of it, the thing I’ve loved most has been helping people—especially women—feel strong enough and well enough to actually live their lives.

Maybe none of it was random.

Maybe I’ve just been collecting pieces.

And maybe now I finally know what I want to build with them.

I want to champion the outdoors.

I want to help women get outside.

I want to support the woman who wants to run her first trail race and the woman who doesn’t give a shit about racing but wants to hike ten miles without wondering if her knees are going to make it back to the car.

I want to help women fuel their bodies for big adventures.

I want to talk about strength and recovery and hormones and food and stress and sleep—not because we’re trying to make our bodies smaller, but because we want them to do fun things and feel good doing them.

I want women hiking.

Running.

Paddling.

Climbing.

Playing with their kids.

And someday chasing their grandkids down a trail while their silver hair shines in the damn sunshine.

I want that.

For you.

And, selfishly, I want it for me too

.

And the funny thing is, I already have so many of the pieces.

I know how to train the body and how to think about injury prevention and recovery. Thank you, PTA school and coaching.

I know something about putting on a race and what happens behind the scenes. Thank you, Woody Wayfinder and KBM.

I know nutrition.

I know integrative health.

I know what stress and sleep and hormones and gut health can do to a body.

And I know the reality of being a busy woman trying to take care of herself while simultaneously juggling approximately 9,247 other things.

Now I want to bring all of it together.

I’m currently working through an ultra-running coaching certification and refreshing and expanding my performance nutrition knowledge through a massive continuing-education course.

I’m reaching out to people in the ultra and outdoor worlds.

I’m showing up.

I’m asking questions.

I’m making connections.

I’m doing the uncomfortable things.

And I’m running all the miles.

I don’t have some grand plan to become a famous coach.

I don’t expect to start winning ultras.

That’s not what this is about.

I would just really love to build a life that lets me run outside, see as much of this world as I possibly can on my own two feet, and help other women do the same in whatever way adventure looks like for them.

I want my boys to watch their mom set ridiculous goals and work for them.

I want them to see that being an adult doesn’t mean you’re finished becoming things.

That you can change your mind.

You can start again.

You can come back to something you loved.

You can decide at 43 that you’d like to see what your body can do if you give it the chance.

And you can still surprise the hell out of yourself.

For my perimenopausal gals who have been here with me: I’m not going anywhere.

I’m still here to talk about weight, movement, food, stress, hormones, gut health and why you walked into the kitchen and can’t remember what the hell you came in there for.

Keep coming.

I’m not cutting down the tree.

I’m adding another branch.

Or maybe, when I really think about it, I’m coming back around to where the tree started growing in the first place.

For years, our family moved and I learned how to fit my career into whatever space we happened to occupy at the time.

Now we’ve put down roots.

And for the first time in a long time, I feel like I can ask:

What do I want to build here?

I think I’m finally starting to know.

Something involving women.

Something involving nutrition.

Something involving trails, dirt, mountains, community, ridiculous goals and getting outside.

Something that lets me use all of it instead of trying to decide which version of myself I’m supposed to be.

So...

Here we go.

I’ve never been particularly good at casual.

Half-ass has never really been my style.

So I guess I’m going full ass.

Full send.

I’m going to see where this takes me.

And considering all I really did was go for a run...

things have escalated.

#trailsidewithanna

#wildcraftedremedies

I know it’s been a while since I’ve sent out a newsletter. I’ll be sharing a full update soon with everything that’s been going on, but for today I wanted to reach out and see if anyone would like to claim one of my open consult spots this week.

I only have two openings available, and I’d love to catch up and help you make a plan. If you have Aetna, United, or Cigna, there’s a good chance we can make this happen at no cost to you — why not take advantage?

Send me an email at annamarie@wildcraftedremedies.com or text me at 231-360-1892 to claim your spot.Thanks for reading Wildcrafted Remedies and Integrative Nutrition ! Subscribe for free to receive new posts and support my work.

Hope to “see you” soon.

xo,
AM

Merry Christmas and Happy Holidays 🤍

I wanted to send a quick note to wish you a warm, peaceful holiday season. I know this time of year can be joyful, full, complicated, and sometimes exhausting — so there’s no ask here, just a hello and a heartfelt wish that you’re able to slow down and enjoy moments of rest and connection.

As we move toward the New Year, I’m quietly preparing what’s coming next. January won’t be about detoxes, extremes, or fixing ourselves — instead, we’ll be focusing on foundations, habits, and building rhythms that actually support real life. More details will be shared soon.

I also wanted to share a few updates as we head into 2026:

• Wildcrafted Remedies LLC is officially open in downtown Clarkesville!

  • What does this mean? I can now see local clients in person if preferred, AND I can get SO MUCH MORE work done away from the kitchen table, lol.

• I’ll be expanding insurance-based nutrition support options in 2026

  • just waiting on approval from the insurance companies

• I’m grateful to be collaborating with Neighborhood Gastro’s LifePlan Nutrition to support their patients through the nutrition and weight loss program based out of Roswell, GA (check out the link)

• I’ll be stepping into the Skool platform to share monthly, system-by-system education — moving thoughtfully through the body over the year, beginning with habits and foundations, and building from there

More to come after the New Year. For now, I hope you’re able to enjoy good food, gentle movement, and whatever rest looks like for you in this season.

Wishing you and your loved ones a very Merry Christmas and a nourishing start to the New Year.

P.S. If you’re curious about working together, I’m happy to offer a free discovery call to explore how we can get your groove back, gently support sustainable weight loss, and uncover the root of lingering symptoms — even when labs look “normal” but you don’t feel quite like yourself. You can request one anytime at www.wildcraftedremedies.com or by texting 231-360-1892.

This is a conversation space exclusively for subscribers—kind of like a group chat or live hangout. I’ll post questions and updates that come my way, and you can jump into the discussion.

Join chat

How to get started

1. Get the Substack app by clicking this link or the button below. New chat threads won’t be sent sent via email, so turn on push notifications so you don’t miss conversation as it happens. You can also access chat on the web.

Get app

2. Open the app and tap the Chat icon. It looks like two bubbles in the bottom bar, and you’ll see a row for my chat inside.

3. That’s it! Jump into my thread to say hi, and if you have any issues, check out Substack’s FAQ.

As Thanksgiving approaches, it’s the perfect moment to savor the season — gathering, grounding, and nourishing from the inside out. While there’s always room for a little indulgence, a few mindful swaps can make our favorite holiday dishes both comforting and restorative.

For those of you who were here last year, some of these tips may sound familiar — but ’tis the season, and I’ve had several clients asking for guidance in this area again. So, I thought it was the perfect time to revisit and expand on them, this time through the lens of one of my favorite mentors, Abra Pappa (check her out at abraskitchen.com or abrapappa.com — she’s truly amazing).

Over the years, I’ve found myself returning to the same simple truths about real food and seasonal nourishment — and Abra’s philosophy always brings me back to the heart of why we do what we do: keeping food real, simple, and deeply nourishing.

---

Simple, Nourishing Swaps for Thanksgiving

• Swap white potatoes for roasted Japanese sweet potatoes – sweeter, richer, and full of fiber for a happier gut, plus their cozy sweetness pairs perfectly with fall herbs and gives your immune system a gentle hug.

  • Did you know they have a hidden talent? When cooked, cooled, and reheated, some of their starch transforms into resistant starch — a prebiotic fiber that feeds your good gut bacteria and helps stabilize blood sugar. Leftovers anyone? :)

• Go Organic · Choose organic produce when you can for a cleaner, more wholesome meal.

• Use Fresh Herbs · They elevate every dish and deliver a boost of antioxidants and aroma.

• Cook with Healthy Fats · Swap margarine for real butter or ghee, or use extra-virgin olive or avocado oil for heart-friendly richness.

• Choose Whole Grains · Brown or wild rice add earthy flavor, texture, and fiber that supports digestion.

• Add color, fermented foods, and fiber wherever you can

• Replace refined sugar with a drizzle of local honey, coconut sugar, or maple syrup – nature’s sweetness with trace minerals and balance.

  • And a quick word on sweeteners — one of my favorite topics! I’ve learned so much from mentors like Dr. Oscar Coetzee, who reminds us that nature’s sweetness is the body’s friend when used in balance. Artificial sweeteners (like aspartame, saccharin, and sucralose — the “diet” ones) can disrupt hunger cues, interfere with insulin response, and throw off gut health. Not to mention, there are more and more studies linking artificial sweeteners to cancers and issues with the brain.

With just a few thoughtful ingredient upgrades, Thanksgiving can be deeply nourishing — body, mind, and spirit — while still tasting every bit as cozy and delicious.

---

Nutrient-Rich Holiday Dishes, Inspired by Abra Pappa

Starters

• Apple Cider Immunity Sparkler – Cocktail & Mocktail Version! (from Abra)

• How to Build the Ultimate Fall Mezze Platter (from Abra)

• Vegan Pumpkin Peanut Butter Soup (from Abra)

---

The Main Event

I have to confess—my family doesn’t love turkey, but I’m all about the leftovers! Few things make me happier than a cold turkey sandwich with warm dressing and a side of green bean casserole. So while I haven’t tried every recipe below personally, they come from trusted sources I use regularly with clients and mentors, each one full of real-food goodness.

• Orange & Herb Roasted Turkey Breast

• The Juiciest Rosemary Orange Roasted Turkey Breast (from Abra)

• Citrus Herb Roasted Turkey Breast

• Basic Roasted Chicken (dress it up with your favorite sides!)

---

Side Dishes with Main Character Energy

• Holiday Roasted Vegetables – cozy, colorful, and nutrient-dense

• Healthy Sweet Potato Casserole, Paleo (from Abra)

• Slow Cooker

  Maple Cranberry Applesauce (from Abra)

• Cranberry Pumpkin Seed Stuffing

• Creamy Fall Vegetable Bake

• Green Bean Casserole

• Maple Cranberry Sauce

• Orange Cranberry Sauce

• Sweet Potato Soup

• Cinnamon Sweet Potato Bread – Gluten-Free (from Abra)

• The Best Gluten-Free Side Dishes for Thanksgiving (from Abra)

---

Desserts

Use healthy oils and fats, skip artificial sweeteners, and choose whole, unprocessed ingredients. Sweeten naturally with honey, maple syrup, or coconut sugar.

Try these to satisfy your sweet tooth and your cells:

• Pear & Pecan Crisp

• Dark Chocolate, Blueberry & Walnut Cups

• No-Bake Healthy Gingerbread Pumpkin Pie in a Jar – Vegan, GF (from Abra)

• Maple Brown Butter Sweet Potato Cake (from Abra)

photo from: https://nowhabersham.com/a-downtown-clarkesville-christmas/

Big News: Our Office & Workshop Are Opening!

Mid-month, Wildcrafted Remedies will officially open its very first office and workshop space in downtown Clarkesville, Georgia!

First and foremost, it’s an office away from my kitchen table — a dedicated space for consultations, research, and creativity. But I hope it will be so much more: a place to meet, mix herbs, dream up new wellness plans, and host intimate evening gatherings that connect the science and soul of integrative health and herbal medicine.

I’m hoping to host our first community workshop in December — but I’m going to let the month unfold naturally first. Stay tuned for an official invite if you’re local. :)

Holiday Happenings

You can find me and my herbal creations at two local Christmas shows this season:

• November 15th 9am-2pm: Habersham County Senior Center Christmas Bazaar at the Habersham County Fairgrounds: 4235 Toccoa Hwy Clarkesville, GA 30523 (opened on Friday too, but we won’t be there that day)

• December 5th 5-8pm : Downtown Clarkesville Christmas - Celebrate Christmas in downtown Clarkesville!

  • Free professional photos with Santa, photos with Christmas llamas, the Cookie Crawl, craft vendors, shopping, games, live music, and more!

I’ll be bringing seasonal favorites — think elderberry syrup, Fire Cider, soothing salves, and a few new surprises from the Wildcrafted workshop. Come say hi, sip a sample, and stock up on heartfelt gifts that nurture inside and out. Chris will also be there for personalized engraving - (think Yetis, ornaments, leather wallets/passport holders, signs, knives…whatever you can think of)

A Final Thought

As we shift into winter, let’s remember that nourishment is more than food — it’s rest, laughter, connection, and care.
Thank you for being part of this growing community. Your support helps me bring these dreams — and these remedies — to life. 💚

Thanks for reading Wildcrafted Remedies Integrative Health & Nutrition!

In health and happiness,

As most of you know, we’ve been traveling across the country from Kodiak, AK, in our travel trailer for the past seven months (since July 6). Along the way, I’ve been snapping endless pictures of plants, birds, and (of course) a billion shots of the boys. But today, it hit me—why not share some of these medicinal plants with you?

🌵 Desert Beauty: Yucca

Yucca in the White Sands National Park (February 2025)

One of the most striking plants I came across was yucca at White Sands National Park in New Mexico. I first noticed their dried flower pods scattered in the sand, and while I couldn’t harvest, I settled for some stunning pictures. These plants must look absolutely magical in full bloom.

Yucca in the White Sands National Park (February 2025)

Beyond its beauty, yucca (Yucca schidigera) has been used traditionally for arthritis and inflammation. It’s rich in steroidal saponins, natural compounds known for their anti-inflammatory, antimicrobial, and cholesterol-lowering effects (Kim et al., 2003). Some research even suggests these saponins may have anti-protozoal effects in the gut, potentially helping regulate inflammation (Culhuac et al., 2023).

Yucca is also packed with polyphenols like resveratrol and yuccaols, which act as powerful antioxidants and may support immune function and gut health. While commonly used in animal feed and soil conditioners today, folk medicine has long praised its medicinal benefits for humans.

🌱 Can You Eat It?

Yes! Most parts of the yucca plant are edible, including the flowers, stalks, and fruit—but they should be properly prepared. Certain compounds can cause mild toxicity if consumed raw, so cooking is key to neutralizing them. Yucca supplements and extracts are widely available, but research on their benefits in humans is still evolving. If you're thinking of incorporating it into your wellness routine, check with a healthcare professional first.

🌿 Personalized Herbal Formulas – Now Taking New Clients!

And here’s the exciting news… Now that we’re getting closer to consistent, trusted herbal resources, I’m officially opening up space for personalized herbal formulas!

If you’re looking to bring plant-based wellness into your daily routine, I’d love to craft a custom blend just for you. Whether you need support for stress, digestion, immune health, sleep, blood sugar balance, a specific body system, or overall balance, we can create something tailored to your needs.

✨ Interested? Send me a text (231) 360-1892 or message me below to get started—I’d love to support you on your wellness journey!

🌿 Wildcrafted Remedies is Coming Back!

And for those of you who have been regular supporters of Wildcrafted Remedies, I have some exciting news! As we near the end of this adventure—with just a couple more stops before our serious home search—I’m thrilled to say that all the good stuff (topicals, deodorant, dry shampoo, elderberry, fire cider, face oils, etc.) will be making a comeback soon (by June at the latest), and I CANNOT WAIT!

✨ A Special Offer for Past Clients ✨

As we wrap up this cross-country adventure, I’m excited to jump back into creating wildcrafted remedies, custom herbal formulas, and personalized nutrition and wellness programs.

To show my gratitude, I’m offering:
✅ Lab work with in-depth readings
✅ Quarterly check-ins
✅ Fullscript Discounts
…to past clients through 2025! (See flyer below for details.)

If you’d like to get back on my books or need a refill of a past remedy, reach out! Let’s get you feeling your best this year. 🌿💛

🌿✨ In health and happiness,
Anna Marie

References:

Culhuac, E. B., Maggiolino, A., Elghandour, M. M. M. Y., De Palo, P., & Salem, A. Z. M. (2023). Antioxidant and Anti-Inflammatory Properties of Phytochemicals Found in the Yucca Genus. Antioxidants (Basel, Switzerland), 12(3), 574. https://doi.org/10.3390/antiox12030574

Kim, S.-W., Park, S.-K., Kang, S., Kang, H.-C., Oh, H.-J., Bae, C.-Y., & Bae, D.-H. (2003). Hypocholesterolemic property ofYucca schidigera andQuillaja saponaria extracts in human body. Archives of Pharmacal Research, 26(12), 1042–1046. doi:10.1007/bf02994756

Picture her standing at the front door of your body, arms crossed, wearing a “Don’t Mess With Me” t-shirt. She’s side-eyeing toxins, fake food, and stress like they’re sketchy teenagers trying to sneak into the party. And when they do get past her? She’s stuck cleaning up their mess, working overtime to keep things running smoothly.

But here’s the problem—you keep inviting those hooligans over! Late nights, processed junk, and stress galore. Mama’s getting tired, y’all. And when she’s cranky and overworked, you feel it—bloated, sluggish, foggy-headed, and just plain blah.

So let’s fix it. Because when Mama’s happy, the whole house (a.k.a. YOU) is happy.

How Your Liver Runs the Show

She’s constantly filtering out the riff-raff so your body stays balanced and healthy. Here’s how:

There are two phases of the detoxification pathway

🍹 Phase 1: Break It Down, Baby
Think of this as the liver’s prep station. She grabs toxins (like alcohol, chemicals, or that questionable snack you ate) and chops them into smaller, manageable pieces. But here’s the kicker—this process creates free radicals. These little troublemakers are like glitter: they stick to everything and can wreak havoc if not cleaned up. Enter antioxidants, especially glutathione (the liver’s bestie), to sweep the glitter away.

🚿 Phase 2: Take Out the Trash
Once the glitter is handled, the liver wraps up the toxins, slaps a water-soluble bow on them, and sends them off for flushing (yep, through your pee or poop). Not glamorous, but hey—it’s effective

Why She’s Exhausted

We live in a world that’s basically one big obstacle course for your liver. She’s battling:

❌ Processed foods (high-fructose corn syrup, anyone?)
❌ Environmental toxins (pesticides, pollution, and cleaning products that smell “too good to be true”)
❌ Chronic stress (yes, doom-scrolling counts)
❌ Late nights and lack of sleep (because Netflix is not a sleep aid)

When Mama’s overworked, toxins build up, and suddenly you’re dealing with things like bloating, brain fog, mood swings, or skin that’s crying for help.

How to Keep Your Liver Happy (and Off Your Case)

🥦 Feed Her Right: Load up on whole foods like leafy greens, broccoli, berries, and avocado. Bonus points for garlic and onions (glutathione boosters!).
💧 Hydrate Like a Boss: Water is the liver’s favorite wingman.
🍷 Put Down the Booze and Junk Food: Sorry, but she can’t keep up with all that drama.
😴 Get Your Zzz’s: Sleep is like a vacation for your liver. Let her rest!
🧘 Chill Out: Stress isn’t just annoying—it’s toxic. Try deep breathing, a walk outside, or something that makes you laugh until you snort.

Here’s a couple of the liver-supporting herbal tinctures I’ve been married to this month:

Note: All health information provided through Wildcrafted Remedies, LLC, is intended to educate and empower our members. While these resources have been created with expert knowledge and research in integrative health and nutrition, they are not a substitute for personalized medical advice. Please consult your healthcare provider for guidance related to specific medical conditions or health concerns.

These materials are for educational purposes only and should not replace the professional judgment of your healthcare provider regarding the appropriateness or risks of a particular approach for your unique needs.

The Bottom Line

Your liver is your ride-or-die, your ultimate BFF, your cleanup crew who never takes a day off. But even she needs a little help sometimes. Treat her well, and she’ll reward you with more energy, better digestion, clearer skin, and that overall glow we all want.

Start small—add a handful of greens to your lunch, sip on water throughout the day, or go to bed before the next episode auto-plays. Little steps can make a BIG difference.

Mama deserves a spa day, and trust me—you’ll feel amazing when she’s back to her thriving self.

Want more ways to love your liver? Send me a message and I’ll send a link to this months app (for FREE) You'll get recipes, tips, herbs and a little more fun to keep your detox system humming this year!

4-Wheelers on the road - Did you know that there’s a .8 mile wide Meteor Crater in Arizona????

One of the coolest accidental stops on our adventure so far has to be the Meteor Crater in Arizona. This massive, .8-mile-wide crater was created by a meteor that smacked into Earth about 50,000 years ago at a mind-blowing 26,000 mph. Talk about humbling!

We stumbled across it just days after Chris woke us up in the middle of the night to watch the first meteor shower of 2025—the Quadrantids. Perfect timing, right? These are the moments that make homeschooling feel like magic. The boys decided the crater was even cooler than the Grand Canyon, and honestly? I have to agree.

Speaking of milestones, we’ve officially hit the six-month mark of living in our camper, affectionately named Coddiwomple. Part of me didn’t think we’d make it this long. But, here we are—still rolling. To celebrate, we’re taking a much-needed break from tiny living and spreading out in a friend’s house in Show Low, Arizona, for the week.

Ironically, after months of running from the cold in Washington, Oregon, and California, we’ve been welcomed with freezing temperatures and snow in the forecast. But you know what? We’re warm, well-fed, and soaking up luxuries like a full-sized fridge, clean clothes, and long, hot showers. (Also, let’s not underestimate the pure joy of a washer, dryer, and dishwasher. Appliances have officially become my love language.)

This month, we’re hanging around Arizona. We’ve got family coming to visit, friends to see, the famous rock and gem show to explore, and Coddiwomple to deep clean and prep for the next chapter of our journey as we start a more serious search for our “forever home.”

Thanks for reading Wildcrafted Remedies and Integrative Nutrition!

In health and happiness,

Click Here for a FREE Discovery Call

Stop scrolling TikTok and Pinterest for quick fixes. This January, join ElixHer Collective for real advice you can trust.

Together, we’ll break it down system-by-system—nutrition, herbal remedies, and integrative methods that actually work for you and your family.

🚫 Fatigue. 🚫 Brain fog. 🚫 Extra pounds. 🚫 Anxiety.

✅ Real talk. ✅ Real science. ✅ Real results.

✨ Start your journey for free in January and discover a community that truly cares.

Let’s do this—one sustainable step at a time. 💪

👉 Click to see the monthly themes and learn more: https://annamariewheelernutrition.com/elixher-community-app

👉 Click to sign up: https://elixher-the-alchemy-of-women-s-wellness.mn.co/share/mzD5MsukBtHdXF7F?utm_source=manual

👉 **Click to see the monthly themes and learn more:** https://annamariewheelernutrition.com/elixher-community-app

👉 **Click to sign up:**

https://elixher-the-alchemy-of-women-s-wellness.mn.co/share/mzD5MsukBtHdXF7F?utm_source=manual

Hi friends,

It’s here—my favorite time of year! A season to pause, reconnect, and celebrate the light that shines through the Winter Solstice, Christmas, and the fresh promise of a brand-new year. This time feels like a gentle invitation to reflect on how we’ve grown, create space to rest, and set intentions for what’s ahead.

And that’s exactly what we’ve been focusing on this month in ElixHer: The Alchemy of Women’s Wellness. Over the past two months, I’ve been digging in deep, preparing for the public release of my Women’s Wellness app, and I’m thrilled to give you a little peek into what our foundational members have been diving into this December:

This month has been an invitation to pause, reflect, and reconnect with ourselves in meaningful ways. Through our weekly themes, we’ve explored small, simple steps to help us feel grounded, nourished, and aligned during this season of stillness and celebration.

Here’s what we’ve focused on:

• Week 1: Small, intentional acts of self-love to ease the holiday rush.

• Week 2: Comforting, seasonal nourishment to bring warmth and balance.

• Week 3: Winter Solstice rituals paired with soothing herbal remedies to embrace the season’s magic.

• Week 4: Reflecting on wins, releasing what no longer serves us, and setting intentions for a fresh, balanced start to the new year.

• BONUS: optional accountability challenge to move our bodies more: 3 miles or 30 minutes of exercise every day.

---

🌟 The Ultimate Gift: Permission to Prioritize You

This season, let’s remember that self-care is the ultimate act of self-love. Give yourself permission to:

• Say “no” without guilt.

• Set clear, healthy boundaries.

• Rest without apologizing.

• Speak kind, encouraging words to yourself.

The holidays are about so much more than giving to others—they’re also about giving back to yourself. When you nurture your well-being, you show up brighter and more present for the people you love most.

A Solstice Invitation

The Winter Solstice is a beautiful time to slow down, embrace the quiet, and welcome the return of light. It’s the perfect moment to reflect on how we can nourish our bodies, minds, and spirits in the year ahead.

✨ Imagine feeling aligned and vibrant this time next year.
✨ Explore simple, natural ways to balance your energy, mood, and health.
✨ Connect with a supportive community and tools to guide your journey.

Start small:

• Light a candle and reflect on your goals for 2024.

• Brew a calming tea (chamomile + lemon balm + lavender).

• Journal about what you’re ready to release and invite in.

• Hang cranberries or stars to enjoy nature’s beauty.

At ElixHer, we believe wellness doesn’t need to feel overwhelming or expensive—no shakes, gimmicks, or quick fixes. We’re all about small, sustainable changes that honor your unique body and lifestyle.

Looking Ahead

As we move into the new year, I hope you’ll continue to create space for yourself and everything you need to feel whole.

If you’re curious about joining our community, we’re offering a free trial in January ($29/month starting in February) so you can see how ElixHer supports your journey with ease and simplicity.

Together, let’s make 2025 your year to restore, grow, and thrive—on your terms.

• Want to know more? Check out the themes and details on the ElixHer tab of my website

• Questions: Send me a message

• Sign up for ElixHer:The alchemy of women’s wellness: Sign up now - Try out the first month for free

Update on the 4wheelersontheroad

We’re still in California, spending time with some dear friends we’ve met over the years through Kodiak Baptist Mission. After wrapping up a successful round of testing for the boys’ homeschool programs, we celebrated with a trip to San Francisco! They got to experience the iconic trolleys, explore the Science Museum, indulge in some Ghirardelli chocolate, and even walk across the Golden Gate Bridge.

Over the past few months, we’ve been so blessed to explore so much of this beautiful country. That said, we’ve been having some deeper conversations about the pros and cons of finding our forever home sooner rather than later. While Cannon Beach, OR, stole our hearts, we’re feeling a stronger pull to look more seriously at Georgia and the Carolinas, to be closer to family.

But for now, we’re soaking in each moment of this journey—and staying open to wherever the road may lead us next.

I want to wish each and every one of you a cozy Winter Solstice, Merry Christmas and Happy New Year from our family to yours. We sure do appreciate you.

Thanks for reading Wildcrafted Remedies and Integrative Nutrition!

In health and happiness,

As Thanksgiving nears, it’s the perfect time to think about making our holiday meals both delicious and nourishing. There’s always space for indulgence, but a few smart swaps can go a long way toward feeling our best. Here are some easy tips to upgrade your ingredients and keep things fresh and vibrant:

• Go Organic: Choose organic produce for a cleaner, more wholesome meal.

• Use Fresh Herbs: They pack a flavor punch and elevate any dish.

• Healthy Fats: Use oils like extra virgin olive oil or avocado oil for cooking; they’re heart-friendly and rich in healthy fats. (Check out the image below for some more specific swaps.)

• Opt for Whole Grains: Brown rice over white, for example, adds a nutty flavor and nutritional boost.

• Sweeten with Sweet Potatoes: Swap white potatoes for yams or sweet potatoes. They bring natural sweetness and a dose of immune-supporting vitamins.

Now, a little bit about sugars and their alternatives—a hot topic close to my heart! I’ve learned a lot from experts like Dr. Oscar Coetzee, whose work emphasizes the importance of natural foods over artificial additives. Artificial sweeteners like aspartame, saccharin, and sucralose (think brands like Equal, Sweet'N Low, and Splenda) may be marketed as “diet-friendly,” but studies show they can disrupt hunger cues, insulin response, affect gut health and have been linked with cancer.

So, what’s better? If you need to sweeten things up, natural sugars in moderation—like raw honey, maple syrup, and coconut sugar—are gentler on the body and taste great too!

With a few mindful swaps, Thanksgiving can be as nourishing as it is comforting.

Wishing you a healthy and happy Thanksgiving from our family to yours.

Want to go deeper?

If you're looking for recipes, resources, weekly insights, and connection with a community of women like you, join ElixHer: The Alchemy of Women’s Wellness.

Inside ElixHer, you’ll find:

• Monthly Themes – November’s beta group is exploring the connection between the microbiome and immune health, with tips to support these systems during the holiday season.

• Weekly Content – From educational insights, recipe swaps, and herbal remedies to live classes, shared resources, kids’ wellness support, “Busy-Day Boosts,” and community conversations.

• Guest Speakers – We bring in experts whenever possible to enrich our learning.

• Exclusive Perks:

  • One free lab work review per year (after three months of membership)

  • Discounted one-on-one consultations (after three months of membership)

    • Current clients get a free membership to ElixHer while working with me one on one, along with a 35% discount on Fullscript orders.

    • Graduated clients can continue membership for $35/month with the added bonus of a continued 35% discount on supplements, access to “re-alignment” appointments, and lab work reviews.

Whether you’re just beginning your wellness journey or committed to deepening it, ElixHer is here to support you every step of the way.

Let’s make 2025 your healthiest year yet—with sustainable tips and a community to cheer you on, imagine how amazing you’ll feel this time next year. Join us on this journey to a healthier, happier you!

Click the link below and enter your info to join our community.

I want to try ElixHer: The Alchemy of Women’s Wellness

Update on the 4wheelersontheroad

Cannon Beach, OR - October 2023

We’ve officially made it to California, but we’re feeling the pull to head back to southern Oregon next week. We fell in love with Cannon Beach, and today we took the scenic drive along the 101 from Coos Bay, OR, to Crescent City, CA. We can’t wait to return and explore some of the artsy little beach towns we passed along the way (below). This week, while in Crescent City, I’ll have the pleasure of meeting my grandmother’s niece and her family for the first time. I’m so excited to connect, learn more about our family history, and dive into local events—she’s already pointed me toward a mushroom festival, so I know we’re going to get along just fine!

Lately, I’ve found it hard to post online because I don’t want to add to the “look at all the happy moments in my life” narrative while so many are struggling in today’s world. I’m incredibly grateful for this opportunity and want to share our adventures, but we’ve slowed down a bit and… full disclosure: it’s not all rainbows and sunflowers. We’ve faced homesickness, missed friends and family, battled MOLD, tackled homeschooling struggles, shivered through cold nights when the propane ran out, gone days without showers, and faced the reality that one income only goes so far on the road.

But through it all, we’ve met some amazing people, watched sunsets, played on so many beaches, hiked in beautiful places, seen things we never thought we’d see, stayed up too late, tried foods the boys wouldn’t have touched before, learned about the craziest things, and spent real quality time together. Our boys are closer than ever, and our relationship has only grown stronger.

I’ve always wanted a simple life, and honestly, I didn’t want to leave Kodiak. So, while I’ve begrudgingly accepted that we aren’t going back this year, there are still moments when I find myself in tears, craving nothing more than solitude and a stable home. Yet even with these feelings, there’s a part of me that fears the end of this “adventure.”

When Chris and I were dating and still living in Savannah, we went to one of our favorite local spots, CoCo’s Sunset Grille on Tybee Island to see Angie Aparo. By the end of the night, I thought Chris was going to be their next bassist. That was the night we heard the song “Falling Leaves,” with our favorite, slightly irresponsible YOLO lyric, “We can’t afford the rent. Let’s go on vacation.”

We always joked about it, but never thought we’d actually dive in full throttle. Yet here we are.

For a smile: I typed in the lyrics to Angie Aparo’s song just to make sure I was quoting him correctly—and got a scolding from Google AI! Apparently, YOLO isn’t in their algorithm. So, for your enjoyment, here’s a peek into AI’s advice.

“"We can't afford the rent" and "let's go on vacation" are directly contradictory, as prioritizing a vacation when you can't afford your rent is not a financially responsible decision; it's crucial to address your housing situation first before considering non-essential spending like a vacation”

Thanks for reading Wildcrafted Remedies and Integrative Nutrition!

In health and happiness,

Hello and Happy October,

Autumn is here, and it’s my favorite time of year! We’ve been soaking in the vibrant colors and crisp air of the Pacific Northwest since early September. This slower pace gave me a chance to reflect and make some changes to rebalance my work and family life. One of the most noticeable shifts is that my newsletter will now be a bit shorter—woohoo!

If you've enjoyed the previous content, don’t worry! You’ll still be able to access it through the women’s group I’m currently building. I’ll send out invites once it’s live. The group’s concept is inspired by the “alchemy of women’s wellness,” though the final name is still in the works. Stay tuned!

For this month, instead of diving into loads of info, I want to share my recipe for Fire Cider (inspired by my herbalist hero, Rosemary Gladstar) and extend a special offer for consultations as I wrap up my clinical hours.

The Offer

Now that I’ve finished grad school and passed the boards, I have fewer than 200 of my 1,000 clinical hours left to complete for my licensure. To celebrate this milestone, I’m offering my original student pricing for consultations and a 3-month package until I complete these hours (hopefully by Christmas).

Use the link below to schedule a FREE discovery call!

https://calendly.com/annamariewheeler/discoverycall

Fire Cider

Fire Cider is a wonderful medicine that can be made all year round and used for the whole family as a cold preventative and remedy. It's also great for digestion. If you start it now, it’ll be full of medicinal properties for you to enjoy in the coming cold months.

The best part about Fire Cider is, you can make it your own, with whatever ingredients you want. But, for medicinal purposes, these are the ingredients that I never skip:

• Onion: an antibiotic, cholesterol-lowering, and treatment for asthma and diabetes (VanWyk & Wink, 2004)

• Horseradish: good for use as a bronchial or respiratory remedy as well as clearing the sinuses

• Turmeric Root: anti-inflammatory

• Garlic: a remedy for the common cold, diaphoretic, expectorant, antiviral, antibacterial, antispasmodic and antiseptic properties (VanWyk & Wink, 2004).

• Ginger: used as an antiemetic (prevent vomiting), carminative (gas relief) and antispasmodic

• Rosemary: used as an antioxidant, circulatory tonic, digestive tonic, for cerebral circulation and to strengthening memory.

• Thyme: Used as an antibacterial, antiviral, diuretic, expectorant and digestion aid (VanWyk & Wink, 2004)

  Note: This product is not intended to diagnose, treat, or cure any disease and has not been evaluated by the FDA.

Some added ingredients that I’ve played with:

• elderberries

• calendula flowers

• nasturtium leaves

• citrus: lemon, lime and/or orange

• jalapeno pepper

• coriander seeds

Explore and enjoy the ingredients you love.

What do I do with these ingredients?

Chop them all up, fill the jar, and pour Apple Cider vinegar (organic, with “The mother”) on top until the jar is full.

If you have to use a metal lid, be sure to place some freezer paper between the ACV and the metal, or it will rust and ruin your cider.

Once made, keep it in a dark cabinet or pantry. It’s best if shaken daily.

Let it macerate for 3-4 weeks, strain, and add honey to taste. I enjoy mine as a dressing, a shot (whew, honey, prepare yourself for the burn), or my favorite is adding a tablespoon or two to some hot water with honey and sipping it for a while. It’ll truly open your sinuses.

Fun tip: save the veggies and refill your jug with Apple Cider Vinegar for a second batch.

Enjoy!

A picture of one of the labels I made for the cider at sell at the markets.

Thanks for reading Wildcrafted Remedies and Integrative Nutrition!

In health and happiness,

The back-to-school routine can be overwhelming, so as a thank you to my amazing subscribers, I’m offering a FREE 5-day lunch and snack meal plan to help simplify things! You can choose from one of these options:

• kid-friendly

• sugar-free

• gluten-free

• plant-based

• keto.

Each plan comes with a shopping list to make life even easier.

How do I get mine?

• Comment below with your choice of meal plan

• Email your choice to wrin@annamariewheelernutrition.com

• OR - Send me a text with your choice, along with the best email for delivery

  231-360-1892

(Mixed berries harvested in Byers Lake near Denali - August, 2024)

Hello!

Over the past few weeks, we've enjoyed watching the leaves begin to change across the landscapes of Denali, Fairbanks, Tok, Muncho Lake and Canada. Amid the spruce, birch, and alders, the blueberries, highbush cranberries, rose hips, and watermelon berries have been showing off their vibrant colors.

As promised, I’ve included some fun tips for happy harvesting in hopes that you too can enjoy some gifts from the land before they disappear for the year.

As always, make sure that you are absolutely sure that you have properly identified your berries before consuming or sharing. There are indeed red berries that are poisonous (red baneberry, below), so please, use caution.

(Red Baneberry observed in Talkeetna, AK - August, 2024)

Description: Baneberry: red or white berries are attached to an upright main stem in an alternating fashion. The leaves grow in two or three large compound leaves with three lobes and sawtooth edges (TWC, 2023).

Note: the White Baneberry is also known as Dolls Eyes due to its white round shape and prominent black dot in the center.

Although the berries in the U.S. have been noted to not be AS danderous as those in other countries, let’s just not put that idea to the test.

(Rosehips observed at Byers Lake Denali, AK - August, 2024)

Names: Rose (Rose acicularis)

Description: rose hips are the fruit of wild roses left behind after the petals fall away. They show up in summer and develop into plump orange/red “hips” during the fall.

During World War II, the British government used collected rose hips to make rose hip syrup as a source of vitamin C to replace citrus fruits that were impossible to get (MRH,2024).

Use: Excellent source of vitamin C.

• Rose stems and branches can be used for colds, fever, and menstrual pain

• Hips: syrup, fruit in jams and jellies

• Dried flowers are edible, powdered to add to drinks and teas (or topical products – like my He Shou Wu face oil)   

(High Bush Cranberry observed in Byers Lake Denali, AK - August, 2024)

Name: High Bush Cranberry, (Viburnum opulus L.)

Description: Red berries hang on their stems (3-7) in a bunch with each stem radiating from a single point. The leaves have three lobes with toothed edges.

Leaves: three lobes, toothed with a rounded base (NRCS,2001).

Uses: This is a really cool plant in my opinion. Its showy berries can of course be used in jellies, jams, and mixed with other berries as a tart treat, but it’s the bark that holds the magic. The common name, “cramp bark” is a natural muscle relaxant. A handful of bark shavings, being made into a tea, can help with menstrual cramps (Viereck, 1998).

(Watermelon berry observed at Byers Lake Denali, AK - August, 2024)

Names: Watermelon berry, (Streptopus amplexifolius), Twisted stalk, Clasping twisted stalk, Wild Cucumber

Description: This is a new favorite of mine, not that this should be in the description, but I was just so giddy when I discovered this flirty little plant, and I want to share my excitement. Watermelon berry is from the lily family, which you can see from its leaves which “clasp” the stem like a little hug instead of hanging from its own stem. Each berry hangs from a little kinked or “twisted” stem as shown in the bottom picture. The berries are oblong like mini watermelons and have a similar taste (warning, they are very seedy). The thin stalk, when harvested, has the taste of cucumber.

Uses: Although I haven’t found any medicinal uses for the watermelon berry or its cucumber stalk, they are a great natural addition to salads, jellies, and jams. I will warn you, another name for the berry is “scoot berry” because if you eat too many, you may need to “scoot” to the bathroom real quick.

(I’ll be adding more details about medicinal and historical uses of these berries along with recipes and video tutorials in our upcoming private community. If you’re interested in continued nutrition and herbal education throughout the year, contact me via email, text, or DM and I’ll give you the details.)

Nutrition tip: Our inner garden

There's a lot of buzz around gut health, the microbiome, leaky gut, dysbiosis, and the gut-brain connection.

But what does it all mean?

I love sharing this analogy with my clients when we talk about leaky gut and food sensitivities. Our intestines start as beautiful little hoses in our bodies, lined with a garden (microbiome or gut flora). In this garden we hold 3-15 lbs of bacteria and the jobs of this healthy bacteria include:

• Assisting digestion and absorption of nutrients and some minerals

• Produce antimicrobial peptides that protect the body and gut from infections like candida

• Supply vitamin K (essential)

• Lower cholesterol

• Metabolize toxins

• Metabolize hormones (estrogens and testosterone)

• Minimize cancer growth (produce anti-carcinogens)

• Reduce inflammation

How does the gut become 'leaky,' imbalanced, and unhappy?

Just like a regular garden, our microbiome needs to be fed, watered, and loved. When exposed to harmful substances (processed foods, alcohol, artificial sugars, industrial oils, pesticides, glyphosates, repeated antibiotics and STRESS), our inner gardens wilt and die, letting the weeds (bad bacteria) take over.

These substances not only harm our microbiome and gut flora but also create tiny pinholes in our intestines (like those garden hoses mentioned earlier). Our intestines act as a barrier, protecting our bloodstream from what we ingest. When these pinholes form, tiny particles slip through into the bloodstream, where our immune system identifies them as invaders and goes into attack mode. This immune response can manifest as food sensitivities, allergic reactions, or inflammation. Over time, this persistent inflammation can lead to chronic inflammation and autoimmune disease.

What steps can you take to heal and support your gut?"

In addition to avoiding the above mentioned substances, you can support your microbiome by:

• Eating more fiber (25-30g/day)

• Eating fermented foods

• Eating more prebiotic foods

• Taking a probiotic

• Reduce refined sugars and carbs

• Eat more colors (eat the rainbow)

• Add more herbs and spices (rosemary, sage, thyme, oregano, turmeric, ginger, cardamom, cinnamon, cumin, fennel, anise, peppermint)

• Heat foods and water to make foods more digestible

• Reduce stress

• Sustainable exercise program

• Improve your sleep routine

During my last trimester at MUIH, one of my favorite professors gave a lecture on Sporbiotics and BL1714, specific to their effects on sealing the gut lining, improving inflammation, stress and anxiety. Our family now takes a daily Sporbiotic and I’ve personally had a good response to the combination of Sporbiotic and BL1714, but everyone is different.

Below are a couple studies on BL1714 in case you are interested:

• Bifidobacterium longum 1714™ Strain Modulates Brain Activity of Healthy Volunteers During Social Stress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6615936/

• Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers

  https://pubmed.ncbi.nlm.nih.gov/27801892/

If you want to dig in a bit deeper and look into your gut health, I’m here to help.

What’s going on at WRIN

Over the past month, I've had the privilege of connecting with a few of my mentors, who have helped me sort through my ideas and dreams for my business. In this crazy world of social media, the infinite sources of wellness information can be quite overwhelming. So, I’d love to provide a private platform for busy women with monthly themes and wellness challenges (free for members in the group - fee for non-members), weekly articles that are concise and science backed, recipes and herbal tutorials, along with community chats and live meetings (optional) so I can answer questions about the material. On this same platform I’d like to build a series of short courses that can seamlessly (fingers crossed) build on one another, ultimately forming the larger course I've been envisioning. With Fall and the holiday season typically being quieter for nutrition consulting, I plan to dedicate more energy to this endeavor as we settle back into the states.

If you’re interested in being a part of this community or have any fun ideas for naming the group, contact me via email, text, or DM. My hope is that this group feels like a safe space to share information and support for our community of like-minded women, so the more ideas and input I get from you, the more it’ll become “ours”.

New: Fullscript discounts available to subscribers and clients

As a token of my appreciation for your continued support, I’m thrilled to officially offer supplement discounts to my clients and wish to extend a special offer to my subscribers as well. While I always recommend consulting with your doctor before ordering supplements, if you need to restock on vitamins, supplements, or other nutrients recommended by myself or another practitioner, you can now enjoy a 10% discount using the link: https://us.fullscript.com/welcome/wrin

In addition: Fullscript is holding a September Supplement Sale beginning September 16th, 2024 running until September 18th, 2024 . You’ll get an additional 10% off for a total of 20%.

I currently have 2 openings for one-on-one consulting in integrative health and nutrition.

Please feel free to contact me anytime for a free discovery call. You can sign up on my website:

www.annamariewheelernutrition.com

www.wildcraftedremediesandnutrition.com.

Family update:

Laird Hot Springs, BC - August 2024

We’ve almost completed our adventure across Canada.

We’ve seen some of the most beautiful landscapes and wildlife, and met some of the most amazing people over the past month.

Our favorite places have been:

Sourdough Campground in Tok, AK: family run campground with a nightly pancake tossing competition where everyone introduces themselves. The boys met friends that they plan to visit in Wisconsin and yours truly was the first person in history to get two pancakes in the bucket. I’m not sure this is a talent to add to my resume, but I don’t think the boys have ever been more proud of their Mom. hahaha.

Laird Hot Springs in BC: It’s just magical. And, we haven’t been this warm in years.

Muncho Lake in BC: The lake is the clarity and color of the Caribbean due to the copper leaching into the water. This is the first place (in 2018) that I saw a float plane, which is a staple of Kodiak, AK and now holds a dear place in my heart. We stayed for two nights to relax a bit and soak up the sun on the water.

If you’d like to follow our crazy adventures, you can follow us on:

• Instagram @4wheelersontheroad

• TikTok @4wheelersontheroad

• YouTube @4wheelers-ontheroad.

Thanks for reading Wildcrafted Remedies and Integrative Nutrition !

In health and happiness,

AM

References:

NRCS. (2001). Highbush- cranberry. USDA.gov. https://plants.usda.gov/DocumentLibrary/plantguide/pdf/pg_viopa2.pdf

Rosehips. Mountain Rose Herbs. (2024). https://mountainroseherbs.com/rosehips

TWC (Ed.). (2023). Plant database. Lady Bird Johnson Wildflower Center - The University of Texas at Austin. https://www.wildflower.org/plants/result.php?id_plant=acru2

Viereck, E. G., & Collet, D. (1998). Alaska’s wilderness medicines: Healthful plants of the Far North. Alaska Northwest Books.

(Fireweed from my friend Cheyenne’s property - July, 2024)

Hello!

I hope you’ve been having a wonderful summer so far. Here in Alaska, we forecast the length of our summer by the height of the fireweed flowers. As of July 20th, in Kodiak, we only found one shoot of fireweed, which is very late. However, in Homer, those bright fuchsia flowers were really showing off. Once the flowers reach the top of the shoot, we know that our summer days are numbered.

If you haven’t seen my quick video on fireweed and fireweed simple syrup, you can check it out on my Instagram, TikTok, or YouTube channels (listed below).

What’s going on at WRIN (Wildcrafted Remedies and Integrative Nutrition)?

It’s been a few months since our last newsletter due to the moving chaos and final cramming for the CNS (Certified Nutrition Specialist) board exam. But now that all of that is behind us, I hope to be more consistent with the updates and tips. So much has happened in the last two months, it feels a bit crazy to sum it up in a brief newsletter, but as many of you follow us on Instagram and Facebook, you’re probably already in the know with most of it. But, here’s something I haven’t shared anywhere yet…

Over the next few months, I’ll be digging in deep to design an 8 weeks course for families. Each week will focus on tips for fueling our families with nutrient dense meals to support cognitive health, decrease inflammation (a major cause of overall discomfort, dysfunction and disease), and to support growing kiddos. I’ll provide recipes, mini-meal plans, general supplement and herbal tips, tips for shopping on a budget, meal prep, and, of course, lifestyle support because it’s not just about the food. Eventually, the course will become an app that someone can work through at their own speed, but for this first round, I’d like to offer a more personal option, which will include weekly group chats (optional and recorded for later viewing) to discuss the material from the week, ask questions, and share ideas/recipes with one another.

After this one, I hope to do the same for perimenopause as it’s been a major subject with most of my clients.

I’d love to hear what you’d like to know about either of these topics. Feel free to send me a message with your questions or ideas. I want to provide as much support as I can.

Openings for 1 on 1 Consultations

I currently have a few openings for one-on-one consulting in integrative health and nutrition.

Since the last newsletter went out, I’ve partnered with Evexia Diagnostics, enabling me to order lab work for my clients. This allows us to dig deeper and get a better snapshot of your health.

Please feel free to contact me anytime for a free discovery call. You can sign up on my website:

www.annamariewheelernutrition.com

www.wildcraftedremediesandnutrition.com.

Herbal Remedies

(photo of herbs for the He Shou Wu & Rose face oil/topicals displayed at the Islander Bookshop - Spring 2024)

Now that we are on the road full-time, I’m not 100% sure what that will look like for the topicals, syrups, and fire ciders. My hope was to travel and set up shop at as many farmers markets and shows as possible, but with different laws and regulations in each state, I have to be extremely careful. I’ll be sure to continue updates as I learn more.

For now, if you’re in Kodiak, you can find Wildcrafted Remedies at the Islander Bookshop (comfrey/lavender salve and calendula salve) and at Kodiak Harvest (deodorant, dry shampoo for blondes, and dry shampoo for brunettes).

If you have a request, please don’t hesitate to reach out to me. I will happily make products and ship them out to you.

Family update:

(The Wheeler fam during our hike to Exit Glacier in the Kenai Fjords National Park, Seward, AK - July 2024)

The Wheeler’s have officially left Kodiak, AK.

On July 20th, we boarded the ferry to Homer, and as soon as we started driving around Homer Spit, our youngest, Elek, remarked, “Now, this just feels right.” I can’t overstate how much those words touched me. Kodiak has given our kids a unique, carefree life, much like my own childhood in the 80s, running barefoot through the woods without a worry. Our boys have been so lucky to spend the past 6 years on the island, but now it’s time to explore new horizons and find where we want to put down roots. I’m not going to lie, my heart hopes that we come back. But, here we go.

If you want to see our craziness on the road, you can follow us:

• Instagram @4wheelersontheroad

• TikTok @4wheelersontheroad

• YouTube @4wheelers-ontheroad.

Herb of the Month:

(prepping my bladderwrack from Miller’s Landing, Seward, AK - July, 2024)

I was first introduced to bladderwrack on a kayak expedition when my instructor advised us to use it as an herbal toilet paper (I wish I were kidding, but it does make for a great story). However, this isn't why I'm highlighting this fantastic plant; it actually has many great uses, mostly due to its high iodine content. Bladderwrack, along with kelp, was one of the original sources of iodine, discovered in 1811 by Courtois (Catarino et al., 2018).

While my boys find joy in popping the little liquid-filled balloons, I appreciate the numerous health benefits. It can be cleaned and eaten whole, dried to be used as a tea, or powdered and used in pill form. Last week, we harvested and dried some bladderwrack in Seward, AK. My plan is to powder it next week and share a video on how we capsule our powdered goods.

Below are some of the benefits of this unique sea plant:

• Sodium and Potassium Regulation: This genus of seaweed typically contains high amounts of sodium and potassium. Although the ratio is low, it can be useful in regulating the sodium/potassium imbalance prevalent in Western countries.

• Rich Mineral Content: The mineral content of Fucus spp. is very rich, surpassing that of common land vegetables.

• Thyroid Support: Bladderwrack can accumulate high concentrations of iodine, which is very important for thyroid function, especially in cases of underactive thyroid or hypothyroidism.

• High Protein Content: It has a higher protein content compared to land plants and contains all nine essential amino acids.

• Inflammation Reduction: Bladderwrack is high in polyunsaturated fatty acids (PUFAs), which help to reduce inflammation (Catarino et al., 2018).

• Health Benefits: Bladderwrack contains constituents that are anti-obesity, anti-inflammatory, antioxidant, and anti-carcinogenic. There are also some implications of it being anti-viral and anti-diabetic (Patel, 2022).

Nutrition tidbit/resource of the month:

One of the simplest ways to boost your nutrient intake and create positive changes at a cellular level—leading to reduced inflammation, better metabolic balance, improved mood and energy, and even weight loss—is to fill half your plate with vegetables at lunch and dinner. It’s that easy. By doing this, you’ll naturally incorporate a variety of colors, each representing different phytonutrients, which support multiple metabolic pathways and contribute to a healthier, happier body.

I recently made rainbow charts for kids to help parents entice their children to eat the rainbow. If you’d like a copy, just send me an email, and I’ll be happy to send one your way! (wrin@annamariewheelernutrition.com)

Thanks for reading Wildcrafted Remedies and Integrative Nutrition !

In health and happiness,

AM

References:

Catarino, M. D., Silva, A. M., & Cardoso, S. M. (2018). Phycochemical constituents and biological activities of fucus spp.. Marine Drugs, 16(8), 249. https://doi.org/10.3390/md16080249

Patel, K. (2022). Bladderwrack. Examine.com. https://examine.com/supplements/bladderwrack/

Now that finals are behind me, I'm thrilled to announce that the Wheeler family has officially survived grad school!

So what’s next?

I’m collaborating with a brilliant friend to build a new website, complete with a blog, a private Facebook page (tentatively named Wild Women Community), and a YouTube channel. The channel will feature nutrition and lifestyle information, along with updates on our nomadic life as we embark on full-time RVing this summer. We're also planning workbooks, group challenges, an accountability program, and my ongoing consultations focused on women’s health through functional nutrition and lifestyle support.

I will continue to work under my supervisor at The Nutrition and Herbal Collective until I complete my 1000 clinical hours (300 to go) and pass the boards to apply for licensure, hopefully by January 2025.

FAMILY UPDATE:

“Spring” is finally here in Kodiak, which means highs of 40 if we are lucky. Grey skies with mixed rain and snow are the norm, but the days are getting longer, and we sure do appreciate the extra sunlight. The period from January to April is always tough, but there's a bittersweet feeling knowing this was our last dark season on this special island.

It's baseball and soccer season for the boys. Bird is excited about his first year sticking with a sport, proudly wearing his bright soccer shoes and supporting his team, the Huskies. Bear is excelling in baseball, showing impressive speed, strength, and a new skill on the pitcher's mound. Watching them play with their friends from the back of our truck, wrapped in sleeping bags and rain gear, is a Kodiak memory we will cherish. 

Chris retired from the USCG in October and soon earned his Captain's license, leading to his new job with Big Timber Lodge. This opportunity allows us to stay in Kodiak for another month, test our camper locally, and adapt to our new homeschool and virtual practice routine.

Besides his work on the water, Chris has been crafting beautiful leather and wood pieces, along with custom engravings, which he sells at The Islander Bookshop and local shows. He recently partnered with Denise Cossel for a unique bag collaboration, combining his custom leather bags with Denise's historically woven belts for straps, and they are FABULOUS!

HERB OF THE MONTH:

We keep dried yarrow in little containers for our first aid kit. It’s super handy for applying to the cuts and scrapes that these wild boys acquire on our adventures. It may (or may not) have been our remedy of choice when Chris got in a fight with the veggie slicer…let’s just say the veggie slicer won.

I first fell in love with this herb while camping on Surfer’s Beach. The little white disks of flowers were everywhere, and I loved their delicate fern-like leaves. They reminded me so much of the Queen Anne’s Lace that I grew up admiring in the fields and roadsides of Georgia. They also closely resemble the poisonous Hemlock, so make sure you know which one you’re dealing with before harvesting.

Here’s a little yarrow history if you’re interested: Yarrow is native to Northern Europe and Asia. The Latin name, Achillea millefolium, comes from the Greek God, Achilles, who was said to be held by his ankles and dipped in yarrow tea as a baby. The only part of his body that wasn't protected by the yarrow was his heel. As the story goes, Achilles was fatally shot in his heel with an arrow during the Trojan War. This is where the term Achilles heel comes from; it was his only weakness. Achilles was said to have a teacher, Chiron, who taught him the medicinal and spiritual uses of yarrow. He taught Achilles to use yarrow to treat the wounds of his soldiers during the Trojan War (Applequist & Moerman,2011). Chiron also taught his students about the spiritual properties of yarrow, it was said to assist wounded healers in facing their own wounds and traumas to move forward and grow spiritually.

• Yarrow is one of six medicinal plants found in a Neanderthal grave in Shanidar, Iraq, around 63,000 B.C., making it one of the oldest known herbs used by humans (Applequist & Moerman,2011).

• Old English medical texts dating back to 950-1000 A.D. added treatment for diarrhea, intestinal pain, heartburn, lung disease, snake and dog bites (Applequist & Moerman,2011). The Scottish used yarrow ointment for healing wounds and as tea for relieving melancholy (Grieve,1931).

• It was sometimes worn in charms to protect against negative energy or evil and was believed to be a love charm to show visions of future loved ones (Grieve,1931).

• In China, yarrow was used to reawaken the spiritual mind and balance yin and yang or heaven and Earth (McIntyre, 1996).

NUTRITION TIDBIT/RESOURCE OF THE MONTH:

Microbiome Mash/Veggie mash-up

Dr. Datis Kharrazian is the creator of the “Veggie Mash Up,” sometimes called “microbiome mash.” If you struggle to consume 5-7 veggies a day or find yourself reaching for the same 3-4 veggies at the grocery store, this is a great way to amp up your nutrient intake and add to your microbiome diversity.

We’ve started a smaller version of this in Kodiak, as it’s hard to get consistent produce on the island. Our first bag consisted of kale, spinach, nettle, zucchini, celery leaf, chives, and baby bok choi (these were the only options this week).

Here’s how it works:

Buy 10-15 different veggies and herbs of your choice (examples below)

celery (and or leaves)

asparagus

brussel sprouts

carrot

beet (with or without greens)

zucchini

broccolini/broccoli

kale/spinach/chard

cabbage

green beans/snap peas

onions

rosemary

basil

nettle

cilantro

Wash, dice, and mix them together in one big batch. Throw them in a freezer bag or small ice trays. Every day, pop one of the veggie cubes (or 1-2 tablespoons) into a smoothie or blend with water and drink it.

You’ve officially expanded your microbiome/nutrient diversity today. Kudos to you!

While growing up, I spent a lot of time exploring the woods or the gardens my parents and grandmother tended. In terms of gardening, I have some big shoes to fill, but my passion for flowers, birds, and bees is strong. I've always loved fuzzy bumblebees, and now my little boys do the same, letting them walk around on their hands. The thought of them becoming endangered by pesticides pulls at my heartstrings, but more importantly, it pushed me to learn more about the issue(s). Neonicotinoids may seem like a small problem, but it could be catastrophic on a global scale for all humans and creatures that depend on the pollination of plants and crops for food and shelter. I've decided to research the effects of neonicotinoids in bees and learn what we can do to make a difference.

Neonicotinoids or "neonics" are pesticides used on crops and plants to protect them from insects. Neonics became well-known in the 1990's as a replacement for older pesticides that were banned or questioned for environmental concerns. Unlike previously used pesticides, neonics can be applied to the soil, sprayed on the plant, or used as a seed treatment that is absorbed and distributed throughout the entirety of the plant, making all parts poisonous to insects.

Neonics are derived from nicotine and have tobacco-like effects on insects. Researchers have noted that pesticide poisoning from neonics weakens the immune system, decreasing abilities to defend against other pests, pathogens, and stresses of migration(Vanegas,2017). The more prominent and frequently studied effects are those noted to the central nervous system, which overstimulates their nerves. Smaller, chronic doses cause uncoordinated movements, trembling, knockdown, tremors, and other odd behaviors (Blacquière et al.,2012), where higher amounts of neonics often cause death.

In 2006, honey bee populations began to decline, which came to be known as Colony Collapse Disorder (CCD). The realization of CCD started a movement. More people became aware of and concerned about the issue and started researching the cause(s). Beekeepers noticed a 30-90 % loss of the winter hives compared to the usual 15% (Vanegas,2017), which continues into the summer months. They noted that their honeybees would go out foraging, but after the introduction of neonics, the bees became confused and failed to return to their hives.

Further research shows that chronic levels of the toxins dampen the olfactory performance and affect memory, leading to issues with flower selection and navigation (Blacquière et al.,2012). Without the return of the worker bees, the queen, brood, and food reserves were left behind. A hive depends on the abundance of worker bees and dies off once that number decreases, further damaging the growth of the colonies. A study in 2012 added that bumblebees exposed to neonics also resulted in a severe drop in colony growth in addition to an 85% decrease in the production of new queens, decreasing the number of new hives and stunting the family line (Vanegas,2017). As for developing colonies, studies have shown that honeybee larva takes longer to hatch and grow into adults (Blacquière et al.,2012) after worker bees bring toxins back to the hive. The queens become lethargic, and honey becomes tainted with pesticides. Yum, who wants to do another study on the effects of neonic toxicity in humans?

Over 130 fruits and vegetables, considered to be necessary for a nutritious diet, depend on pollination. In the United States alone, one-third of the food supply is grown and harvested because of pollination, 100% of almond production depends on pollination, specifically from bees, and 35% of the total food crop production worldwide is dependent on pollinators. With the continued decrease in honeybees and bumblebees, we will endanger the food supply for humans and other herbivores, placing gaps in the food chain. This could lead to worldwide environmental disaster as food supplies diminish, prices rise, and people/animals go hungry. We must do something to decrease the effects of neonics on bees and rebuild the bee population.

The agricultural industry depends on pesticides to protect the crops from pests; therefore, searching for alternatives to protect the bees may seem quite a paradox to those in the industry. However, in France, alternatives to neonicotinoids have proven quite successful (Jactel, 2019), giving hope for pollinators. With proper promotion, regulation, and funding, our officials could ban neonics, and alternatives could be produced and used to protect both plants and pollinators (Jactel, 2019)

Want to help the bees in your area? Here are some ways to help as suggested by Beesponsible.com (you can also follow them for more tips and information at #dontkillmybuzz)

• plant native flowers in your yard

• raise your lawn blades a bit, allowing grass to crowd out weeds

• provide a nesting place for bees (a bee house or hive)

• instead of pesticides for weeds, use boiling water, vinegar, organic corn gluten meal, or mulch

• consider planting clover or chamomile instead of grass for less maintenance and happy bees

• Speak up - "send an email to your congressional representatives and senators, asking them to support H.R. 4079 Saving America’s Pollinators Act of 2021Links to an external site.. The bill cancels eight specific bee-toxic pesticides, including neonicotinoids, and establishes a review and cancellation process for all pesticides that are potentially harmful to pollinators (Beesponsible, 2021).

In 2023 I had the wonderful opportunity to assist a friend with her hives and then start my own in Kodiak, AK for a season. I look forward to tending bees again when we find our forever home.

(Pictures above from the experience in Kodiak)

References:

Beesponsible. (2021, September 29). Pesticides and bees. https://www.beesponsible.com/learn/pesticides-bees/

Bessponsible. (2021, September 29). Be a bee advocate. https://www.beesponsible.com/advocate/

Blacquière, T., Smagghe, G., van Gestel, C. & Mommaerts, V. (2012).

Neonicotinoids in bees: a review on concentrations, side-effects and risk assessment. Ecotoxicology 21, 973–992. https://doi.org/10.1007/s10646-012-0863-x

Jactel, H., Verheggen, F., Thiéry, D., Escobar-Gutiérrez, A., Gachet, E., & Desneux, N. (2019) Alternatives to neonicotinoids. Environment International,Volume 129, Pages 423-429. https://doi.org/10.1016/j.envint.2019.04.045.

Tasman, K., Rands, S., & Hodge, J.(2020). The Neonicotinoid Insecticide Imidacloprid Disrupts Bumblebee Foraging Rhythms and Sleep.iScience,

Volume 23, Issue 12. https://doi.org/10.1016/j.isci.2020.101827

Vanegas, M. (2017). The Silent Beehive: How the Decline of Honey Bee Populations Shifted the Environmental Protection Agency’s Pesticide Policy towards Pollinators. Ecology Law Quarterly, 44(2), 311–342. https://www.jstor.org/stable/26568764