In Health and Happiness

Wellness Wednesday - The Power of Laughter
Yesterday I volunteered for OIBSTPO Sit-A-Thon watching people get tumbled in the waves in their beach chairs. Everyone was laughing and having so much fun! Talk about letting go and just trusting that it is all going to be ok, with laughter on top. Do you remember the story of the Laughing Tree?

The Laughing Tree
In the heart of the quiet village of Eldermere stood an ancient tree, known as the Laughing Tree. Legends whispered that its leaves would rustle with laughter whenever joy filled the air. But in recent years, the village had grown silent—burdened by worries of harvests, debts, and daily struggles. The Laughing Tree had not chuckled in a long time.
One day, a young girl named Lila, known for her boundless curiosity, decided to solve the mystery of the tree’s silence. She asked the elders, but they only shook their heads. “Times are hard,” they sighed. “There is no laughter left.”
Determined to change this, Lila set out to bring joy back to the village. She started with her family, making silly faces at her baby brother until he giggled. She played harmless pranks on the baker, who ended up laughing so hard he gifted her a loaf of bread. She shared old jokes with the farmers, who, despite their exhaustion, found themselves chuckling.
Day by day, the village grew lighter. Laughter spread like wildfire—at the market, in the fields, even among the grumpiest elders. Then, one evening, as a festival filled the air with music and merriment, a deep, warm chuckle rolled through the leaves of the Laughing Tree. It rustled, swayed, and shook, releasing a shower of golden petals that sparkled in the moonlight.
The villagers gasped in wonder. “The tree lives on our laughter,” Lila said, beaming. “Just like we do.”
From that night on, Eldermere remembered that laughter was not just an escape from hardship—it was a cure, a connection, and a source of strength. And the Laughing Tree, with its ever-rustling leaves, never fell silent again.
Moral: Laughter brings people together, eases burdens, and reminds us that even in difficult times, joy is never too far away.
Whatever "season" you are in right now, go out today and do something that makes you laugh, or call a friend that cracks you up, watch a silly show and if you are lucky to be married to someone that makes you laugh every day, relish in that.

🇺🇸☀️ Happy 4th of July from In Health and Happiness! ☀️🇺🇸

As you celebrate with family, friends, cookouts, and fireworks, don't forget to take care of yourself in the summer heat.

💡 Quick Stay-Cool Tip: Drink water before you feel thirsty! Add a squeeze of lemon, lime, or a few slices of cucumber for a refreshing boost, and aim to sip consistently throughout the day—especially if you're spending time outdoors. Consider a pinch of sea salt in your water or your favorite electrolyte drink.

⚠️ Watch for Signs of Heat Exhaustion:
• Heavy sweating
• Dizziness or lightheadedness
• Headache
• Nausea or vomiting
• Muscle cramps
• Weakness or fatigue
• Cool, pale, or clammy skin
• Fast, weak pulse

If you notice these symptoms, move to a cool place, drink water, loosen clothing, and rest. Seek medical attention if symptoms worsen or don't improve.

Wishing you a fun, safe, and healthy Independence Day filled with movement, laughter, and memories that make your heart happy.

❤️ Stay active.
🤍 Stay hydrated.
💙 Stay cool.

Happy 4th of July!

Wellness Wednesday
What’s really in your home fragrance?
This weekend I sat at an open house with air freshener and left with a headache and a runny nose even after I unplugged it. That's because that “clean” or “cozy” scent filling your home or office might not be as harmless as it smells. Many traditional home fragrances—like plug-ins, sprays, and even some candles—can contain hidden chemicals linked to headaches, hormone disruption, and poor indoor air quality.
Common ingredients that are cause for concerns:
• Synthetic fragrances (often listed simply as “fragrance”)
• Phthalates and VOCs (volatile organic compounds)
• Paraffin wax candles that can release toxins when burned
Why hormone disruptors matter:
Some of these chemicals can interfere with your endocrine system—the system that regulates hormones. Even low, repeated exposure may impact things like mood, sleep, metabolism, and reproductive health over time. When we breathe them in daily, it adds up in ways we don’t always notice right away.
Healthier ways to make your home smell amazing:
• Diffuse high-quality essential oils (lavender, lemon, eucalyptus)
• Choose candles made from soy, coconut, or beeswax with clean-burning wicks that do not use fragrance
• Simmer natural ingredients like citrus slices, cinnamon sticks, and herbs on the stove
• Open windows regularly for fresh, natural air
Your home should be a safe place to recharge—not a source of hidden toxins. Small swaps can make a big difference in your overall wellness

Foodie Friday
This appetizer is like crack! Figs are in season so let's use this yummy, nutritional fruit while we can.
Health benefits of figs:
High blood pressure,(hypertension), can lead to complications like heart disease and stroke. One factor that can lead to high blood pressure is a potassium imbalance caused by eating too much sodium and not enough potassium.
Figs are a potassium-rich food and can help correct that imbalance. High levels of fiber in figs can help to flush excess sodium from the system and aid in digestion.
Figs also help satisfy sweet cravings and they are a naturally fat-free, cholesterol-free food. They are also an excellent source of:
Vitamin A
Vitamin C
Calcium
Iron
Potassium
Magnesium
Give this recipe a try and let me know what you think.
Cheese and Fig Jam Appetizer
Ingredients:
Fig jam
Cheese of choice:
Soft goat cheese
Cream cheese or
Dairy-free cream cheese (https://www.kite-hill.com/our.../cream-cheese-style-spreads/) I like the one with chives
Milton’s gluten-free sea salt crackers or organic multi-grain crackers
Organic figs or red seedless grapes
Directions:
You can either place everything out and people can serve themselves. Place fig jam and cheese in the center of the platter with figs or grapes and crackers surrounding the outside.
You can also make individual crackers by placing a small dollop of cheese on the cracker, followed by a smear of fig jam and half a grape or a slice of fig to the top.

Foodie Friday For Your Summer BBQ - If you have ever been to Hawaii and tried the Huli Chicken in Kahuku or from the side of the road you will want to make this! If you haven't tried it yet, you will want to make this. It's so Ono Brah.

Huli Huli Chicken (Gluten Free Version)
Ingredients: Always use organic when you can
3 pounds organic dark meat chicken thighs or chicken breast
1 tablespoon avocado oil
Marinade
¾ cup pineapple juice, canned or bottled not fresh (fresh will make the chicken too soft)
½ tablespoon freshly grated ginger
½ tablespoon freshly grated garlic
½ cup tomato ketchup
½ cup gluten-free tamari
¼ cup kirin (rice wine)
¼ cup brown sugar (light or dark)
1 tablespoon sriracha (yellowbird is a clean brand)
2 tablespoons rice vinegar
1 tablespoon sesame oil
Garnish Optional:
Sliced green onion
Pineapple slices grilled for 3 minutes
Directions:
Mix marinade and set aside ¾ cup for basting as you do not want it contaminated by the chicken
Pour the rest over the chicken and seal in a glass container for 24-48 hours
Cooking:
Brush BBQ grill with avocado oil and preheat to medium-high or heat oil in a cast-iron skillet over medium-high heat.
Drain excess marinade from chicken and place on BBQ or skillet
Cook first side for 2 to 3 minutes until golden (reduce heat if it cooks too fast), then flip and cook for 2 minutes.
Baste generously with reserve marinade and then flip and cook for 1 minute.
Repeat this every minute or so for a total cook time of 10 minutes or until internal temperature in the thickest part is 167 degrees F for the thigh or 150 degrees F for chicken breast.
Transfer chicken to a plate and loosely cover with foil and rest for 3 minutes before serving
Garnish with green onions and pineapple
Serve with white rice and veggies or traditional mac salad

Wellness Wednesday - Safe Sunscreen
As a fitness professional, beach lover, and coastal North Carolina resident, I spend a lot of time outdoors. While sunshine offers many benefits, protecting your skin from harmful UV rays is essential for preventing premature aging, sunburn, and skin cancer.
Not all sunscreens are created equal. Many traditional formulas contain chemical UV filters such as oxybenzone, octinoxate, octocrylene, and homosalate. If you're looking for a cleaner option, consider mineral sunscreens that use zinc oxide and/or titanium dioxide as their active ingredients. These mineral filters sit on top of the skin and provide broad-spectrum UVA and UVB protection. They are generally considered the safest sunscreen ingredients by regulatory agencies and are commonly recommended for sensitive skin and children.
The Environmental Working Group (EWG) reports that only about one in five sunscreens evaluated met their standards for both safety and effectiveness, making ingredient awareness more important than ever.
What to Look for in a Clean Sunscreen
• Non-nano zinc oxide and/or titanium dioxide
• Broad-spectrum protection
• SPF 30 or higher
• Water resistance for outdoor activities
• Fragrance-free options for sensitive skin
• No oxybenzone, octinoxate, or other controversial chemical filters
• EWG Verified® or highly rated by EWG when possible
________________________________________
Best Clean Sunscreens for Face
OSEA Marine Screen SPF 50 Mineral Sunscreen
CeraVe Invisible Mineral Sunscreen SPF 50 Face
Blue Lizard Sheer Face Mineral SPF 50
Avène Mineral Sunscreen Multi-Defense Fluid SPF 50+
Stream2Sea – ECO Stick
Crunchi – Tinted Sunscreen www.inhealthandhappiness.shop
Mad Hippie Luminizing Facial SPF29+
________________________________________
Best Clean Sunscreens for Body
Blue Lizard Sheer Mineral SPF 50 Sunscreen Lotion
Eucerin Sun Sensitive Mineral Sunscreen SPF 50
Pipette Mineral Sunscreen SPF 50
Avène Mineral Face and Body Sunscreen SPF 50
Sky & Sol Face and Body Sunscreen SPF 50

________________________________________
Best Clean Sunscreens for Kids & Babies
Thinkbaby Mineral Sunscreen SPF 50
Babo Botanicals Sensitive Baby Mineral Sunscreen SPF 50
SumBum – Baby Bum Sunscreen Stick
________________________________________
A Few Final Sun Safety Tips
Even the cleanest sunscreen works best when combined with smart sun habits:
• Apply sunscreen 15 minutes before sun exposure.
• Use approximately one ounce (a shot-glass amount) for the body.
• Reapply every two hours and after swimming or sweating.
• Wear a hat, sunglasses, and UPF clothing when possible.
• Seek shade during peak sun hours (10 a.m.–4 p.m.).
Remember that no sunscreen blocks 100% of UV rays. Consistent use, along with other sun-protective behaviors, is the best strategy for keeping your skin healthy for years to come.

😴 Nervous System Resets and Breaks: Simple Ways to Reset and Recharge
I get Katie Wells newsletter every week and I love reading her posts. She is a wealth of information, especially for new Mamas. This last post was around nervous system resets and it resonated with me as my nervous system has been fried due to so much uncertainty in my life right now. I combined some of her suggestions with some of my daily practices that help me stay grounded.
No matter what “season” you are experiencing in your life, stress can easily become our default setting. The good news is that calming your nervous system doesn't have to require hours of free time or expensive tools. Small, intentional pauses throughout the day can help your body shift from "go mode" into a more relaxed state.
Here are a few simple resets I love:
✨ Try a Low-Stimulation Shower
Consider taking a warm shower with dim lighting or candlelight. Reducing visual stimulation can create a calming, almost meditative experience that helps quiet a busy mind.
✨ Practice EFT Tapping
Emotional Freedom Technique (EFT), often called tapping, combines gentle tapping on specific acupressure points with focused breathing and awareness. Many people find it helpful for managing feelings of stress and overwhelm. An example of tapping is tap under your nose saying in your mind “it’s hard to relax”, then tap again saying “I can relax and take one step at a time”. The goal is to change the story that is not serving you.
✨ Use the Physiological Sigh
Take two quick inhales through your nose followed by one long, slow exhale through your mouth. This simple breathing technique can help promote relaxation in less than a minute.
✨ Get Grounded Outdoors
Spend a few minutes walking barefoot on grass, sand, or soil. Beyond enjoying nature, this can be a wonderful way to slow down and reconnect with the present moment. If you have time of the means, put your feet in the ocean or a body of water to further ground you.
✨ Take a Sensory Break
Step away from screens, notifications, and noise for 10 minutes. Sit quietly, close your eyes, or simply enjoy a peaceful environment. Your brain and nervous system will appreciate the break.
✨ Splash Cold Water on Your Face or Wrists
A quick rinse with cool water can feel refreshing and help you reset when you're feeling stressed or sluggish.
The goal isn't perfection—it's creating small moments throughout the day that remind your body and mind to slow down, recover, and recharge.
💙 At In Health and Happiness, I believe wellness is built through simple daily habits. Sometimes the most powerful self-care practices are also the simplest.

Foodie Friday - Summer weather is here and light refreshing drinks are a must! This yummy Mocktail or Cocktail is great for digestion and loaded with antioxidants. I found this on sustainable cooks who have loads of great recipes so give it try!
Peach Ginger Beer Mocktail or Cocktail
Ingredients:
4 oz. ginger beer (I use Q mixers ginger beer)
1 peach (skinned and cut into segments)
1 sprig fresh mint
½ fresh lime
10 blackberries
ice
Instructions:
In the bottom of a copper mug, mush up one-fourth of the peach using a fork or large spoon.
Cover with ice, and pour the ginger beer over the top.
ice,4 oz ginger beer
Squeeze lime, add the blackberries. Top with mint sprig.
1/2 fresh lime,10 blackberries,1 sprig fresh mint
Allow everything to sit for five minutes prior to serving.
NOTES
If you prefer the peaches to not be in chunks, you can either blend them quickly in a food processor or blender. OR use canned peach nectar which can be found online or in the juice aisle of most grocery stores.
To make a boozy version, add 1.5 oz of Titos vodka with the ginger beer.
https://www.sustainablecooks.com/

Join me Saturday Morning at 8:30am in Supply for a stretch and strength yoga class that will get you ready for the weekend. Work out the kinks from the week while building a strong foundation.

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2633 Holden Beach Road Suite 4, Supply, NC

Wellness Wednesday
Elderberry Syrup
The cold and flu are hitting everyone with a vengeance. Prices are up everywhere for natural and commercial remedies, so what do you do? One tried and true natural remedy is elderberry syrup. One of my friends made me some elderberry syrup when I was sick, it was so amazing and I thought, why haven’t I made it before? It’s quick, easy, inexpensive, and can be used daily as immune support.
So what are the health benefits of elderberries?
Boosts the immune system
Fights and protects against bacterial infections
Fights and protects against viral infections
Reduces the symptoms and duration of a cold or the flu
Helps clear sinus infections
Help reduce cough
Has natural diuretic effects and promotes bowel movements
Has anti-inflammatory properties
Has anti-carcinogenic properties
Eases symptoms of allergies
High in antioxidants
High in vitamin A, excellent for boosting immune system, promoting growth and development in kids
How to make elderberry syrup from www.happyhealthymama.com
Ingredients
¾ cup dried organic elderberries
3 cups filtered or spring water
1 teaspoon dried cinnamon or 1 cinnamon stick
1 teaspoon dried cloves or 4 whole cloves or 1 drop clove essential oil
1 tablespoon fresh ginger or 1 teaspoon dried ginger or 1 drop ginger essential oil
1 cup raw honey (preferably local honey as it addresses allergens in your area)
Directions:
In a large pot, bring the elderberries, water, cinnamon, cloves, and ginger to a boil.
Reduce the heat, cover, and simmer until the liquid has reduced by half, about 40-45 minutes.
Allow the liquid to cool, and then drain the liquid using a fine mesh strainer or cheesecloth.
Press all liquid out of the berries using the back of a wooden spoon.
Add the raw honey and mix well.
Store in an airtight glass container in the refrigerator for up to two months.